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I know that alot of you prolly know this already...but I've had a few questions about it and I thought maybe someone might get soemthing out of this...in my own words:
To find your optimal Target heart rate for Fat burning:
Take 220 - (your age) = {your maximum heart rate}
* this means you dont want to get over this number, or else your heart will have some serious issues!
Ex:
220 - age 33 = 187
now, you want to find your target zone...which is traditionally 65% - 85% of this (187) number....
187 X 65% = 122 = rounded is 120
187 X 85% = 159= rounded is 160
Do you guys know how to find your pulses?
take your two fingers (index & middle) and place it on your wrist (sometimes your skin is thin enough to SEE a vein) but do your best to slightly apply fingers....DONT PUSH DOWN!....just gently place until you can feel your pulse.....
Watch the a clock and count how many times you feel your pulse for 7 seconds......(for most folks is 7 -9 times).....
Add a zero to the end of it....
ex: you counted 8 = 80
80 is your resting heart rate....(yes, doing this first thing in the morning before you stand up is a better way...but we are just generalizing this for everyone)
so if your resting heartrate is 80....you want to get your heart rate up to AT LEAST 120...(remember...that's 12 times in 7 seconds when you test your wrist!) and a max of 160...(which is 16 times in 7 seconds when you test...)
Anywhere in that range is optimal....does it kill you to not be gasping for air or sweating like a pig? does this mean that you are not burning as much fat???? NO....if you are somewhere in that range...needless of air intake or sweating (LOL), theoredically, you should be taping into your fat reserves for energy after you have burned off your glycogen stores...(which is approx. 20 minutes of your initial cardio you do...anytime before that you are just using your stored energy....NOT FAT...)
so make sure to get past that first 20 minutes, then start counting your calories....those will be the ones that are being used from fat stores....!
SG
To find your optimal Target heart rate for Fat burning:
Take 220 - (your age) = {your maximum heart rate}
* this means you dont want to get over this number, or else your heart will have some serious issues!
Ex:
220 - age 33 = 187
now, you want to find your target zone...which is traditionally 65% - 85% of this (187) number....
187 X 65% = 122 = rounded is 120
187 X 85% = 159= rounded is 160
Do you guys know how to find your pulses?
take your two fingers (index & middle) and place it on your wrist (sometimes your skin is thin enough to SEE a vein) but do your best to slightly apply fingers....DONT PUSH DOWN!....just gently place until you can feel your pulse.....
Watch the a clock and count how many times you feel your pulse for 7 seconds......(for most folks is 7 -9 times).....
Add a zero to the end of it....
ex: you counted 8 = 80
80 is your resting heart rate....(yes, doing this first thing in the morning before you stand up is a better way...but we are just generalizing this for everyone)
so if your resting heartrate is 80....you want to get your heart rate up to AT LEAST 120...(remember...that's 12 times in 7 seconds when you test your wrist!) and a max of 160...(which is 16 times in 7 seconds when you test...)
Anywhere in that range is optimal....does it kill you to not be gasping for air or sweating like a pig? does this mean that you are not burning as much fat???? NO....if you are somewhere in that range...needless of air intake or sweating (LOL), theoredically, you should be taping into your fat reserves for energy after you have burned off your glycogen stores...(which is approx. 20 minutes of your initial cardio you do...anytime before that you are just using your stored energy....NOT FAT...)
so make sure to get past that first 20 minutes, then start counting your calories....those will be the ones that are being used from fat stores....!
SG
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