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This Month In Body
  • Fitness Faux Pas
    Whether out of ignorance, faulty reasoning, or carelessness, people make mistakes in the way they approach exercise or how they carry it out. Instead of beating yourself up, learn from your mistakes and make necessary changes going forward. Read >>
  • Fit Past 50
    Even if you haven’t exercised in decades, there’s no shame in starting today. An exercise program for adults over 50 should be designed by your trainer to help you stay mobile, build muscle and bone strength, and improve balance. Read >>
  • A Little One-Sided
    Most of the exercises you perform work both sides of your body at the time. Important as these are, fitness experts recommend including unilateral exercises, or unilateral training loads, in your exercise routine. Read >>
  • Hitting Your Heart Rate Bulls-Eye
    Working out at your target heart rate is one way to determine if you’re exercising at a safe intensity that is strenuous enough to make a difference. What is your target heart rate and how do you find it? Keep reading to find out. Read >>
Health and Fitness News

Hitting Your Heart Rate Bulls-Eye

How to find and hit your target heart rate range.

Since your muscle pumps non-stop from before you were born until the day you die, keeping it healthy is in your best interest. With regular exercise, you do just that. And while heart disease is a leading cause of death, it’s highly preventable. One of the greatest tools to keep heart disease at bay? You guessed it. Exercise.

This benefit occurs because when you exercise, your heart must pump blood faster to deliver oxygen and nutrients to your muscles to keep them moving. This extra work strengthens your heart to work more efficiently when you’re not working out.

The greater the intensity of your exercise, the harder your heart will pump. Working out at your target heart rate is one way to determine if you’re exercising at a safe intensity that is strenuous enough to make a difference. What is your target heart rate and how do you find it? Keep reading to find out.

Find Your Pulse

To find your target heart rate, you must know how to find your pulse. Your pulse is your heart rate measured in beats per minute (BPM). The two easiest places to find your pulse are the inside of your wrist and the front side of your neck. Place the pointer finger and middle finger of your right hand on the inside of your left wrist or on your neck and find your pulse.

Many fitness trackers and exercise machines come with a heart rate feature and take the guesswork out of it.

Resting Heart Rate

Before finding your target heart rate, you need to find your resting heart rate. To do this, measure it first thing in the morning before you get out of bed. Track your pulse for 30 seconds and double it to find your resting heart rate per minute.

The average resting heart rate for an adult is between 60 and 100 BPM. People who are in good physical shape will typically have a lower pulse. Marathon runners may have a pulse as low as 40 or 50 BPM and still be considered healthy. A higher pulse is associated with obesity and high blood pressure.

Maximum Heart Rate

Once you have your resting heart rate, you need to determine your maximum heart rate. This number is based on your age. Subtract your age from 220. The maximum heart rate for a 40-year-old would be 180 BPM. (220 - 40 = 180)

Target Heart Rate

Now you can find your target heart rate. Expressed as a percentage, your target heart rate is between 50 and 85 percent of your maximum heart rate. For a 40-year-old whose maximum heart rate is 180, their target heart rate at 50-percent exertion is 90. At 85-percent exertion, the target reaches 153 BPM. With that information, you can see that the target heart rate range for a 40-year-old is between 90 and 153 BPM. Don’t want to do the math? Find a target heart rate chart online.

Knowing your target heart rate range lets you know how fast your heart should be beating when working out. The higher the number in the range, the greater the fitness gains. If you’re new to exercise, start at the low end of your target heart rate range and work your way up.

View your target heart rate as a guide to help you know if you’re exercising at the right intensity. Take one to two breaks during exercise to measure your pulse to make sure you’re exercising in your target heart rate range. If your pulse is too low, pick up the pace—especially if you’re trying to burn calories. If your heart rate is near your maximum, slow down or take a short break.

About Training with Mr. America
jasonkozmatransparent-fornewsletter.pngAbout our programs: Mr. America Jason Kozma's Personal Training is a triple threat of body shaping weight workouts, precision fat-loss cardio and holistic nutrition using regular foods. Using his system, you can radically upgrade your fitness, health, appearance and self-confidence. Clients routinely shed 20 pounds of body fat in eight weeks or less, dramatically increase their strength and flexibility, and achieve extreme cardiovascular fitness.

Even if you've never had success losing fat or gaining muscle before, our individually tailored program will work for you! Call now at (310) 772-5105 and find out how quickly you can get in the best shape of your life!

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