IllPumpYouUp.com
 
Ship To:
Toll Free: 1-800-940-2911  
 
IllPumpYouUp.com
Challenges
|
|
|
|
|
|
|
|
Home Find a Supplement Plan Shop by Brand Shop by Category Specials and Sales Best Sellers Stacks Reviews






|
|

Facebook  Instagram  Twitter  Google Plus  YouTube
Join us on Facebook and Twitter to learn about specials, coupons and free products.
POPULAR NEW ITEMS
 
 
 
 
 
 
 
 
BEST SELLERS BY CATEGORY

Muscle Builder
Weight Loss
Protein 
Myogenix AfterShock Recovery
Hi-Tech Lipodrene with Ephedra
Optimum Nutrition 100% Whey Protein Gold Standard

Test Booster
Creatine
Amino Acid
iSatori ISA-TEST GF
All American EFX Kre-Alkalyn EFX
SciVation Xtend
IPYU Video of The Month
FREE 10 Serving No-Xplode When Purchasing a No-Xplode
SUPPORT CENTER
 
 
 
 
 
 
 
 
$25 Store Coupon For a Picture
IllPumpYouUp.com Designer T-Shirt Gray




$5.95 FLAT RATE SHIPPING ON ALL NON PO BOX USA MAINLAND ORDERS OVER $99!
 
Articles > Weight Loss > Benefits of Heart Rate Training
Like this article? Then 'Like' this page!
 

If you took a poll of why most people work out on cardio equipment, 90% or more will tell you they want to lose weight or tone up (which you have to lose fat to tone up). So out of those people how many to you think heart rate train? Not many, some know what their heart rate is, but don't know where it should really be. So that is not helping them achieve their fat loss goal in the most efficient way possible. If I asked you if you wanted to lose 400 fat calories out of 600 calories burned in an hour workout verses losing only 150 fat calories out of 800 total calories burned in an hour; which would you choose?! Hands down you would pick 400! Well then why aren't people doing this during their workouts? It is because they do not heart rate train. All your top athlete's heart rate train and that is because they work with exercise physiologists which know how to get them to reach their top potential in the shortest amount of time possible.

You are probably asking yourself what is heart rate training? Well it is simply using your heart rate zones to monitor your workout. Your body has 5 heart rate zones. I will describe them later on. In order to heart rate train you first need a heart rate monitor. For a good basic one you will pay between $40-150. You can expect to pay up to $400+ for more advanced heart rate monitors that are used for performance training such as triathlons or marathons. But for the general population we don't need anything too fancy. 2nd you need to find out where your heart rate should be. The heart rate charts you see on the exercise equipment are not correct most of the time (example 220-your age). As a fitness professional I can tell you that the chart is obsolete and needs to be improved. Instead you need to find your Anaerobic Threshold (the point in which your body stops burning fat and starts burning glucose). This is extremely important if you are trying to lose body fat, because you could be training too hard. Just because the treadmill says you burned 800 calories doesn't mean you burned 800 fat calories. Let me get one thing straight you can't burn just fat calories your body burns glucose also, but you can train to where you are burning the most amount of fat calories possible in that time frame.

This best and most accurate way to test your heart rate is by getting a Vo2 max test done. This can cost around $100-250. For zero cost I can get you close to your actually anaerobic threshold hold using a formula or a self perceived test. The formula is as follows: 180-your age. Take that number and add 10 if you exercise 4+ times a week for the last few years, the number stays the same if you exercise 2-3 times a week for the past year, and you subtract 10 if you have not been exercising. For the self perceived test: Hop on a treadmill and warm up for 3-5 minutes then go up to a comfortable speed for 5 more minutes then go up in speed every minute until you reach the point of heavy breathing. At this point make note of what your heart rate is and this is your Anaerobic Threshold. As I mentioned earlier you have 5 heart rate zones.

Zone 1= Warm-up/Easy
Zone 2= Aerobic Development/Medium
Zone 3= Aerobic Development/Hard (the top of this zone is your Anaerobic Threshold)
Zone 4= Anaerobic Endurance/ Very hard
Zone 5= Speed & Power/Extremely Hard (You can usually only stay in this zone for 30sec-1min at a time)

Example of Zone chart is as follows:

Zone 5

Peak
132

Peak
138

Peak
143

Peak
149

Peak
154

Peak
160

Peak
165

Peak
171

Peak
176

Peak
182

Peak
187

Peak
193

Peak
198

Peak
204

Peak
209

Zone 4

132
120

138
125

143
130

149
135

154
140

160
145

165
150

171
155

176
160

182
165

187
170

193
175

198
180

204
185

209
190

Anaerobic
Threshold

120
----

125
----

130
----

135
---

140
----

145
---

150
----

155
----

160
----

165
----

170
----

175
----

180
----

185
----

190
---

Zone 3

120
108

125
113

130
117

135
122

140
126

145
131

150
135

155
140

160
144

165
149

170
153

175
158

180
162

185
167

190
171

Zone 2

108
84

113
88

117
91

122
95

126
98

131
102

135
105

140
109

144
112

149
116

153
119

158
123

162
126

167
130

171
133

Zone 1

84
72

88
75

91
78

95
81

98
84

102
87

105
90

109
93

112
96

116
99

119
102

123
105

126
108

130
111

133
114

* Lifetime fitness reserves rights to this table

Also the more cardiovascularly fit you get the higher your anaerobic threshold gets. So I would recommend testing your Anaerobic Threshold every 6-8 weeks. To burn the largest amount of fat calories, work out in zones 2-3 for the majority of your work outs. To move your Anaerobic Threshold up and improve cardiovascular endurance train in zones 4-5 once or twice a week. If you train in zones 4-5 more that twice a week I would recommend taking a rest day or an active rest day which means working out in zones 1-2. Now that you have the tools to work out more effectively lets get moving!

By: Kristy Donathan

 

Related Articles
Aerobic Activities
Burn Fat With Cardio Exercises
The Necessity for Cardio Exercise


 



 
Frequently Visited Areas
BODYBUILDING FORUM
FITNESS EXERCISES
SUPPLEMENT REVIEWS
ONLINE PERSONAL TRAINER
PRODUCT RANKING
VIDEO REVIEWS
TRAINING ARTICLES
NEW PRODUCTS
SUPPLEMENT ARTICLES    
 
I'LLPUMPYOUUP.COM
527 D Street
CLEARWATER, FL 33756
Email Us
Toll Free: 1-800-940-2911
 
How Are We Doing?
REPORT A PROBLEM
SITE FEEDBACK
 
Product Suggestion
RECOMMEND AN ITEM
Payment Types Accepted


 
Click for the BBB Business Review of this Vitamins & Food Supplements in Clearwater FL
Nextag Seller
IllPumpYouUp.com is an Upfront Merchant on TheFind. Click for info.
bizrate Customer Certified Site - IllPumpYouUp.com Reviews at Bizrate
 
 

HOME  |  MY ACCOUNT   |  DISCONTINUED  |  LINKS  |  AFFILIATE PROGRAM  |  CONTACT  |  LOG OUT
Copyright© 2003-2014. IllPumpYouUp.com All Rights Reserved.