Step 2 Assign 3 Your Target Zone

Your target zone Step 2 Assignment 3

by Weight Loss Nikki Style on Saturday, September 24, 2011 at 8:26am

In step 1 we counted calories and cut portions, now in step 2 we are going to get our cardio on! The first thing I want to talk about is your target heart rate. Target heart rate is the intensity in which you exercise that will provide you with maximum calorie burn, and that is what we want to do is burn calories! If you exercise at your target heart rate for 30 min you will burn more calories than working out for 45 min in a range that is below your target heart rate. Hello!! I don't know about you but I would rather work out for less time and receive higher benefits!! That is why we do cardio, cardio is our heart's insurance policy. The heart is a muscle just like any other muscle in the body and it needs to be worked, so when you are doing cardio it is just like lifting weights for the heart.

I will be up front with you, I love to exercise but I am not a fan of cardio, I know a lot about it and know what I am suppose to do, but I still hate it! I am a weight training type of gal;) So here is the low down on my least favorite type of exercise.

The target heart rate chart is very important, it gives you a baseline of where you are suppose to be, but what is even more important is the connection that you feel with your body. Even though the chart says you are suppose to be at 133 bpm, if you feel dizzy and light headed at 125, then listen to your body. No chart in the world can give you advice on how you feel so it is extremely important to listen to your body's signals.

As for the chart each chart is different, so the most important thing you need to know is where to find your pulse and how to take it. See below.

Radial Pulse (Courtesy of Stroke.org)
Step 1
Turn your left hand palm-side up, then place the first two fingers of your right hand along the outer edge of your left wrist just below where your wrist and thumb meet.

Step 2
Slide your fingers toward the center of your wrist. You should feel the pulse between the wrist bone and the tendon.

Step 3
Press down with our fingers until you feel your pulse. Do not press too hard, or you will not be able to feel the pulsation. Feel free to move your fingers until the pulse is easiest to feel.

Step 4
Continue to feel your pulse for a full minute.

Carotid Pulse  (Courtesy of Drugs.com)  
Step 1 Using your middle (long) and index (pointer) fingers, gently feel the carotid artery on either side of your neck.
Do not press down on both arteries at the same time.
Step 2 You will feel the carotid pulse beating when you find it. Do not use your thumb to take the pulse because it has a pulse of its own.

Now that you know how to check your pulse I will explain why it is so important to exercise in your target zone. When exercising the optimal zone in which your rate should be is 60-80%. This rate puts you at a maximum level to burn calories and is giving the heart a great workout. Anything below is ok, it is always good to just move, but if you want to really burn calories and work your heart, this level is optimal for results.

Now lets talk about the other end of the spectrum, under 60%, you may have to start there and work up to your zone if you haven't been active for a while, don't get discouraged, just know that every time you work out you are getting closer. You must listen to your body, it will tell you if you have gone too far, and if you reach that point don't just stop...slow down your activity to where you are comfortable. With people who have certain health risks, their DR. will start them out at a lower rate. For example, some people who take high blood pressure meds rarely get an accurate reading because of the meds doing their job that is why it is important to consult with your physician before starting any type of exercise routine.

The other end of the spectrum, 85% and over. Dr's don't recommend working out at this high rate as it offers cardiac and orthopedic risks.

Below are two different charts. The first one is based on the number of beats taken in a 10 second period (which is easier to do when working out) The second one is based on the number of beats taken in a one minute period. Both show you the 60-80% range for your age.

You don't have to like, you don't have to love it! You just have to suck it up buttercup and do it! Anytime anyone wants to come over and do some cardio with me I am game I need the kick in the ass!

Assignment
You should be committed to 10 min of exercise 5 days a week at this point. It is very hard to warm up, cool down and hit your target heart rate in 10 min, so just concentrate on your ten min a day and use the charts to find out what your range is and practice taking your pulse 2 times a day so when it is time you will be ready!