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Target Heart Rate Zone
The following information comes from About.com:
"If you're curious about the effectiveness of
your workouts, one way to test that is by using your target heart rate
zone (THR). Knowing your THR zone can help you pace yourself so you
burn calories without tiring out too quickly.
The most common way to find out your THR is to use a formula, though
it's important to remember that formulas aren't always 100% accurate.
Also, certain medications can affect heart rate so check with your doctor
about monitoring exercise intensity if you fall into this category.
In this step-by-step, you'll learn how to calculate your THR zone and
how to use it. Your first step is to find your resting heart rate (RHR)
which is a measure of your basic fitness level.
Before you get out of bed in the morning, take your pulse for 1 full
minute, counting each heartbeat to find your beats per minute (bpm).
To take your pulse, use one of the following methods:
1. Place your index and middle fingers directly under your ear, and
then slide your fingers down until they are directly under your jawbone,
pressing lightly.
2. Place your index and middle fingers over the outside of your opposite
wrist, just below the base of your thumb.
For a more accurate measurement, take your pulse for 3 mornings and
take an average. A normal RHR for adults is between 60-100, although
exercisers and athletes may have lower RHR (the lower it is, the more
fit you are). If your RHR is over 100, you should call your doctor to
get checked out."
Use the link below to calculate your target heart rate:
http://walking.about.com/cs/calories/l/blcalcheartrate.htm
Because not everyone wants to wear a heart rate monitor or count their
pulse, there is another option that I use daily while training my clients.
It is called the Rate of Perceived Exertion (RPE) and is used to gauge
how hard you are working during exercise. You’ve heard of the “talk
test”- if you can still talk while exercising your heart rate is most
likely in a comfortable zone. Next time you workout, try assessing your
own level of intensity by using this scale:
RPE
1-2 very easy; you can talk with no effort
3 easy; you can talk with almost no effort
4 moderately easy; you can talk comfortably with little effort
5 moderate; conversation requires some effort
6 moderately hard; conversation requires quite a bit of effort
7 difficult; conversation requires a lot of effort
8 very difficult; conversation requires maximum effort
9-10 peak effort; no-talking zone
BMI (Body Mass Index)
Foam Rolling (self myofascial release)
Foam Rolling (self myofascial release) is a flexibility technique
where muscles are rolled over a cylindrical piece of foam (foam roll),
using body pressure to massage micro-adhesions in the fibrous tissue
that surrounds and separates muscle tissue.
Get yourself a foam roll at sporting goods store or try
www.performbetter.com. Most
gyms also have one or two located near the mats for stretching.
Place the foam roll under the “knot” in your muscle (i.e. calf) and
slowly roll to find the most tender spot. Hold the tender spot for 20
to 30 seconds, or until the discomfort is reduced by at least 75%.
Foam roll before stretching and/or prior to your workout. It can also
be used during the cool-down process. Feels great after a run!
