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About Heart Rate Training
Turns out, your heartbeat is a pretty big deal. It's actually one of the most important indicators of overall wellness, and is one of the most effective elements of any fitness program. Your heart rate not only controls your body but also the efficiency of your exercise. To get the most out of your physical activity--whether it's walking, dancing or aerobics--you need to make sure you are in your target heart rate zone. To determine your target heart rate, first subtract your age from 220. That's your maximum heart rate. Your target heart rate is roughly 50 to 75 percent of this maximum heart rate. To see how your fitness level is progressing over time, measure and track your resting heart rate--usually between 60 and 100 beats per minute--on a weekly basis. As you become more fit, your resting heart rate will decrease.
Your target heart rate generally encompasses three zones. Exercising in the Active Zone (50 to 60 percent of maximum heart rate) reduces blood pressure and cholesterol and is ideal for fitness beginners or those on a low-intensity program. Almost all calories burned in this zone are fat calories. Reaching the Training Zone (60 to 70 percent of maximum heart rate) requires more intense aerobic activity and is perfect for fitness enthusiasts working to burn maximum calories and fat. Finally, exercising in the Endurance Zone (70 to 80 percent of maximum heart rate) is generally recommended for athlete in training. The primary benefits of this zone are cardiovascular strengthening and elevated caloric burn.
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