How Hard Are You Working?

18 Aug

Why is it termed “working out”?

Because it takes “work” in order to see results and reach your goals-duh! Pushing past your comfort zone will put you on the fast track to seeing results quicker, being able to exercise harder, more efficiently, and becoming stronger.

But how do you know you’re working out at the right intensity? By taking your heart rate. Since everybody is at different levels of fitness, knowing your numbers is crucial to exercising past “your” comfort zone.

The simplest method of measuring your heart rate is called the Karvonen method:

First, measure your resting heart rate- it’s best to measure this first thing in the morning, before getting out of bed, for 3 consecutive days (add #’s up and divide by 3).

  1. take pulse on the thumb side of your wrist for 10 seconds.
  2. multiply that number by 6 (how many times your heart beats in 1 minute).
  3. that’s your resting heart rate. 60-100 beats/minute is the norm.
Second, find out your max. heart rate:
  1. subtract your age by 220. why 220? Read for yourself!
Last, find your target heart rate: (there is math involved-if I can do this, you can too 😀 )
  1. [(max heart rate-resting heart rate) x **intensity]+resting heart rate= target heart rate.
  2. **low intensity ~50% (.5)- high intensity ~80-90% (.8-.9)
TA-DA! There’s your heart rate all in a nutshell. Depending on your fitness level, goals, and time available, try to reach your target heart rate at least once during your weekly exercise regime. Yes it will be hard and challenging and not only work you physically, but mentally as well.
Listen to Cher “Fitness – if it came in a bottle, everybody would have a great body”; exercise takes time, effort, and determination to reach your goals. But once you reach them, the possibilities are endless :).
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2 Responses to “How Hard Are You Working?”

Trackbacks/Pingbacks

  1. The Not-a-Good-Workout-when-it’s-the-1st-Day-of-Class Treadmill Sesh « K.E.P.T. You Fit - August 18, 2011

    […] good sweat. WRONG-O! Maybe I’m wrong, but I think 85% of the people at the gym should read my “How Hard Are You Working” post-just […]

  2. New Year, New Rear with Active Vixens « K.E.P.T. You Fit - January 4, 2013

    […] the speed and the inclines are there as a reference; everyone is at a different stage in their fitness levels, it’s YOUR workout, workout for your […]

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