It takes burning 3,500 calories to lose one pound of body fat.”That means you have to burn 700 calories five days a week to lose one pound of body fat per week.”
First thing we need to discuss is why you should wear a heart rate monitor and how will that help you to reach your goal of body fat loss and cardiovascular conditioning.
Heart rate determines the intensity your body is experiencing during a workout, and your heart rate also equates to calories burned.
The investment in a heart rate monitor is invaluable. Your heart rate gives you a good idea how intense the exercise you are performing is on your body. Your heart rate is reciprocal to calories burned.If your heart rate is high you burn more calories than if it is low. (If you are on Medications or have a metabolic disorder your heart rate will not perform the same as a “normal” individuals. Always consult your Doctor before starting an exercise program.)
It is a good idea to track your average heart rate when you are weight training or doing cardiovascular exercise with a heart rate monitor to help calculate intensity.
There are different types of heart rate monitors. I recommend the brand Polar heart rate monitor.www.polarusa.com I use the heart rate monitor model FS2 with two parts; a watch and chest strap it seems to be very accurate. You can use it for your run, bike, swim, hike, weight lifting and many other activities.
How do I figure out my own heart rate?
Heart Zones® (Female) = ((210 – (0.5 * Age) – (0.1 * Body Weight)) + 0) * % of Max
The Heart Zone® method was developed by Sally Edwards, exercise physiologist and founder of Heart Zones® Training System. Sally Edwards is also a professional athlete and former Master’s World Record holder in the Ironman Triathlon. The Heart Zones® equation takes into account an individual’s body weight and gender. The equation factors in a slight decrease in heart rate for every unit increase in body weight. In addition, a slight adjustment is made to account for the differences between male and female body composition.http://www.heartzones.com/
Once you have your estimated heart rate calculated you are ready to get started. Remember starting slow is always a good idea and health and fitness is a lifelong task, so set reasonable goals.
OK, now let’s give you a realistic situation for someone using a heart rate monitor. Put the monitor on and jump on an indoor recumbent bike. The bike has some different variables that you can adjust; the ones we want to pay attention to are the Level, RPM (rotations per minute), Distance, Calories, and Heart Rate. (The volume of exercise is very important to pay attention to so you do not hurt yourself. (Level x RPM x Time = Intensity)
Now you have been on the bike for about five minutes warming up on level four your RPM is between 60-70. Your heart rate is 120 and you have gone 1.2 miles in five minutes. To you that feels like a three on a scale of perceived exertion 1 being easy to 10 being very difficult. Now that you are warmed up you can take the level up one level per minute and doing 60-70RPM until you have reached your target heart rate of 175 BPM. That is about 80% of your estimated maximum. you are going to do 45 min with your heart rate at 175 BPM to burn approximately 550 calories. When your heart rate is at 175 it should feel like a seven on the scale of perceived exertions which means you are working hard but, you can manage the work load with mild discomfort.
Beginners should always start with 10-20 min two to three days a week and heart rate should be between 40-60% of the max.
It takes burning 3,500 calories to lose one pound of body fat.
That means you have to burn 700 calories five days a week to lose one pound of body fat per week.Remember to always get clearance from you primary care physician before you start any new exercise program.
I hope that this information helps you out in your fitness endeavours.
If you need a professional program designed please contact me at
Thank you for your time and energy……Be well
Health and Exercise Prescriptions Inc.©