The one bad thing about losing 100 pounds
As of today I am down 110 pounds since surgery and feeling GREAT however as I was working out I realized the only bad thing about losing that much is now I have to work that much harder to get my heartrate up into fat burning mode now that I am not carrying all the extra weight on my body-instead of working out for 30 minutes a day I now have to workout almost double and then some! Can anyone else relate?
HI Aileen! we actually just learned about this in a class I took. Your MAX heart rate is 220- your age. To find your fat burning mode or Target Heart Rate Zone, you also need to know your resting heart rate(take your pulse for 1 minute upon waking, before you get out of bed). Subtract your resting heart rate from your max heart rate, this is your Heart Rate Reserve(HRR). Once you have your HRR number, then you need to determine how hard you want to work your heart(we actually had to do a stress test to determine this, but there is a math formula you can use as well.) The formula is HRR x Intensity % + RHR (resting heart rate) . I found this chart to help explain better. Good luck!
CALCULATING YOUR TARGET HEART RATE TRAINING ZONE USING THE KARVONEN FORMULA
Let's take a look at this simple formula using Jane B. Fitt:
Step 1: Jane will need the following stats to begin
Age - 38
Resting heart rate (RHR) - Jane did this by taking her pulse and counting the beats per minute for one full minute as soon as she rose out of bed one morning. The average resting heart rate for men is 70 beats per minute while women have an average of 75 beats per minute.
Step 2: Calculate age predicted Maximum heart rate (MHR)
220 - age = predicted max heart rate(MHR)
220 - 38 = 182
Step 3: Calculate resting heart rate (RHR)
True resting heart rate is taken for 1 full minute as soon as you rise out of bed. Jane's resting heart rate is about average at 72.
Step 4: Subtract resting heart rate from maximum heart rate to get heart rate reserve (HRR)
MHR - RHR = HRR
182 - 72 = 110
Step 5: Multiply HRR by 60 - 80% of your maximum heart rate which will set your upper and lower range limits:
Multiply your heart rate reserve (HHR) by 60% and 80% and add your resting heart rate back in:
Low end of range is HRR X .60
110 X .60 = 66 + 72 (RHR) = 138
High end of range is HRR X .80
110 X .80 = 88 + 72 (RHR) = 160
RESULT: Jane's beginning target heart rate training zone is:
138 ----------------------> 160
I pulled this off of a site I googled:
CALCULATE TARGET HEART RATE ZONE
To perform aerobics effectively you need to calculate your target heart rate zone. To do this subtract your age from 220 to find out your maximum heart rate, so if a person is 30 years old then:
Maximum heart rate.. 220 - 30 = 190 beats per minute
Then multiply your maximum heart rate by 65%:
190 x 65% = 123.5 beats per minute
123 beats per minute will be the lower range of the zone.
Now work out your higher range by multiplying your maximum heart rate by 85%:
190 x 85% = 161.5 beats per minute
The example reveals a target heart rate of 123 - 161. When exercising the heart rate should be within your own range at all times and to burn more fat you should exercise within the lower range. Exercising at the lower range enables the body to take up enough oxygen so the cells can utilize stored fat. If you workout within the higher range of the zone but you will burn more calories however most will be in the form of carbohydrates and less total fat.
You can check your heart rate while exercising by gently placing your index and middle finger on the inner part of the wrist. Now count how many beats in 10 seconds and times the number by 6. However, I would recommend using an automatic heart rate monitor so you can concentrate more on exercising.
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