Heart Rate Monitors: To Wear or Not to Wear
If you want to start off your diet plan with some exercise, it is important to know how hard or how lightly you need to exercise. What is considered too intense for your body? Are you getting enough out of your exercise? These are important questions to ask yourself. You can be in a lot of pain if you overdo it. If you do not work hard enough, you will not get the benefits of a good work out either. Knowing your target heart rate and staying in that zone can allow you to have a great, safe workout. How can you tell if you are in your target zone? By wearing a heart rate monitor. With a heart rate monitor, you can easily track if you are in the right zone or not.
It is good to find out your resting heart rate and to calculate your maximum heart rate to know what number you are targeting on the monitor. The best way to find your resting heart rate is to count your heart beat first thing in the morning, after you wake up and before you get out of bed. Count how many times your heart beats within 60 seconds. This is easily done by using a stopwatch and placing your index and middle finger on your neck, over your pulse. Most resting heart rates lie within 60-80 beats per minute. This number tends to rise with age and is lower for those who are physical fit. To calculate your maximum heart rate, you can take your age and subtract it from 220. For example, if you are 50 years old, you would subtract 50 from 220 (220-50) which equals 170. This means that a 50-year old would have the maximum heart rate of 170. This rule is used as an average and it would be wise to treat it as a guideline.
Your target heart rate is generally around fifty to eight-five percent of your maximum heart rate. This is where a heart rate monitor is useful. While exercising, you can track if your heart rate is within the target heart rate zone. Continuing the example above, the typical 50-year old target heart rates would be around 85-145 beats per minute. You can calculate your own target heart rate range by multiplying .5 and .85 by your maximum heart rate. This is not an absolute number that you need to strive for, but it is a great tool to use and a great guideline. If you have heart health issues, we recommend speaking with your doctor about whether exercise is right for you and if there are specific heart rate zones that are best for you.
When you are first starting a new exercise regime, it is better to aim for fifty percent of your maximum then slowly work your way to your desired level. If you want to follow the different work out zones for the Amino Diet Active Protocol, reaching around fifty to sixty-nine percent of your maximum heart rate for an hour would count as Zone 2. Exercising within seventy to eighty-five percent of your max heart rate for an hour and a half is Zone 3. If you have any questions regarding the Amino Diet plan, finding your target heart rate, or the Active Protocol zones, feel free to call the health coaches at 800.980.7208 or email them at firstname.lastname@example.org. You can also find us on Facebook at https://www.facebook.com/AminoDiet.
Authored by Megan