Want to get fit? It’s no use simply pounding away on the treadmill…
If you want to get the most out of your work-out you need to train in the right zone.
There are two training zones: fat-burning (to help trim off those extra pounds) and cardiovascular (to work the heart hard enough to make you fitter). These zones change according to your age, so to find out yours, you’ll need to do a few simple sums.
First, find your maximum heart rate by subtracting your age from 220. For example, if you are 30 years old, your maximum heart rate is 190 beats per minute (BPM). When exercising, your heart rate should never go above your maximum heart rate.
Now work out your training zones. To find your fat-burning zone multiply your maximum heart rate by 0.65. For example: 190 x 0.65 = 123.5 BPM. To find your cardiovascular zone, multiply your maximum heart rate by 0.85. For example: 190 x 0.85 = 161.5 BPM.
Invest in a heart rate monitor so you can monitor your BPM while training. To elevate your heart rate into one or both of your training zones, first do some form of cardiovascular exercise (for example, power walking, cycling, running or swimming) for a minimum of 20 minutes.
While you are exercising, check your heart rate monitor regularly to make sure you are keeping within your training zones. If your heart rate is too low, increase the intensity. If it’s too high, reduce your pace or rest until your BPM is back in your zone.
As your fitness and stamina levels improve, increase your work-out duration. The longer you exercise – the more calories and body fat you will use. Try to exercise two to four times per week for 30 to 60 minutes. Accompany this with a sensible diet, and you’ll see the pounds drop off and your body tone up in no time!
*Always check with your GP before starting a fitness programme.