fitflop sandals Your maximum heart rate or HRmax is helpful for determining how vigorously you are working out. You can determine your maximum heart rate by using a stress test, or you can estimate that number by subtracting your age from 220. Most people have a maximum heart rate between 170 and 200 beats per minute.

Training Zone

Your training zone is a range you define by upper and lower limits of heart rate training intensities. You can calculate your heart rate training zone by using your HRmax and a calculation known as the heart rate reserve, which is will be about 70 to 80 percent of your max. The range is based on many factors, including the metabolism of your body and how hard you want to train.

Aerobic Training

fitflop cha cha Aerobic training allows you to burn carbohydrates and fat with oxygen, metabolizing carbon dioxide and water. Developing a strong aerobic heart rate training program allows you to metabolize stored fat before burning muscle in the body, and before using carbohydrates that you eat as part of your daily diet as energy. The best way to establish a heart rate zone to train in for good aerobic health is to by exercising in the lactate threshold zone.

Anaerobic Training

Your Anaerobic Threshold, or AT, is the intensity you work out at when carbohydrates become the primary source of energy production without oxygen. Anaerobic energy production results in the buildup of lactic acid or lactate, which can block fat metabolism and cause you to stop exercising. The threshold is the point where the body shifts from aerobic to anaerobic exercise and begins to build up lactate. To improve your exercise performance, work out for three to five minutes regularly at a heart rate that is just below your AT. If you are out of shape your AT may be at or below 80 percent of your maximum heart rate. With training, your AT will increase and may reach 90 percent of your maximum heart rate.

Optimal Training Range

fitflop banda Training within 40 to 85 percent of the HRmax is common. Aerobic capacity improves the harder you train, which will bring you closer to 85 percent of your maximum heart rate. Anaerobic heart rate training is helpful if you want to take part in long-distance training, because it teaches your body to work without oxygen for extended periods of time. If your goal is health improvement and overall fitness, exercising within 40 and 85 percent of your HRmax is sufficient. Starting at the low end of the HRmax and gradually increasing to higher intensities can progressively increase strength and total fitness.