Keep your heart happy
Conditioning your heart by participating in aerobic exercise is not only good
for your figure, but it is important for overall health – reduces blood pressure,
increases endurance, controls cholesterol and diabetes, and improves your
mood! Below are two simple ways to check to see if you are exercising at a
level that keeps your heart happy.
Heart Rate Zones
First find your maximum heart rate (MHR): 220 minus age (if you are
40: 220-40= MHR 180). The recommended range for aerobic exercise
is 55%-85% of your MHR. So, multiply your MHR by .55 To find your
low range number (180 x .55 = 99), and multiply your MHR by .85 to
find your high range number (180 x .85 = 153). In this example, the
target HR range is 99-153. The next time you are exercising, check
your heart rate and aim to stay between your heart rate range numbers!
The “Talk Test”
Your body needs oxygen to burn fat. Aerobic exercises are
exercises that require oxygen (jogging). Anaerobic exercises do
not require oxygen (a short sprint). When you exercise to the
point at which you are gasping for air, you have crossed your
“anaerobic threshold”- you have switched from aerobic to
anaerobic. To most efficiently burn fat, exercise aerobically.
The “talk test” is a simple way to make sure you are exercising
aerobically. If you can have a small conversation, you are
exercising aerobically. If you cannot make small talk without
gasping for air, you have probably crossed your anaerobic
threshold, you should check your heart rate, and slow down
for a few minutes before picking up your intensity again.
Emily Dahlberg, M.S.ed.
Certified Personal Trainer
314-685-2085