In this newsletter you will be able to find a wide selection of
fitness.and wellness videos such as Pilates exercises, streching tips
and fitness exercises to do at the gym. Portalfitness.com brings to you
at NO COST! Totally free for fitness fans.
How to lose weight exercising and monitoring...
- Wednesday, July 27, 2011 at 04:30
|How to lose weight exercising and monitoring our maximum heart rate.
The aim is to gain maximum efficiency from your training.
-Cardiovascular exercise ( running, rowing, swimming)
-4 or 5 days a week
-40 0r 45 minutes per session
-Maximum heart rate: 60 to 70 %
But the question is: How can our maximum heart rate be calculated?
HRmax= (220-age) x % of intensity
Subtract your age from 220. This is your maximum heart rate (HRmax). Multiply by the percentage of intensity
For example, the HRmax for a 30-year-old would be
190 X 60 %= 114 heartbeats ( bpm, beats per minute)
190 X 70 %= 133 heartbeats ( bpm, beats per minute)
This is the percentage of beats per minute we should have when we we exercise within the range of 60 or 70 percent of our Hrmax. This can be measured with a heart rate monitor, which tells you exactly your heartbeats while exercising, and can even tell you when your heartbeats go down or up. But I don’t think we necessarily have to use this type of device, we can control our heartbeats ourselves once we finish the exercise.
The formula I have presented in this video is ideal for a person who is trying to lose weight exercising, or for those who are starting to exercise regularly but there are other formulas such as the Karbonen formula, suggested for sports people