To determine what intensity level you should be working at to be in the 'fat burning' zone, you first need to know what your maximum heart rate. Unfortunately the only way to really know what this is is to undergo a VO2max test, which is a treadmill test in which you exercise to the point of complete exhaustion. During a VO2max test you are hooked up to several different monitors, and you must breath in and out of an enclosed mask in order to calculate the amount of oxygen you use. These tests are expensive, and frankly they are quite dangerous, considering you are pushing your body to the point right before collapse.
Submaximal tests have been developed to determine your fitness level that are much safer and easier to administer, but if you want to estimate your maximal heart rate you can get a good idea by simply taking:
220 - your age
This formula can estimate maximum heart rates for the average person. Considering that your maximum heart rate does decline with age, it will give you a fairly good idea.
To determine what level you should be exercising at, you will need to know what your heart rate is. In order to determine your heart rate you need to find your pulse, or you can use a heart rate monitor, which can be purchased at many sporting goods stores.
There are 2 places you can find a strong pulse on your body: your wrist (radial artery) and your neck (carotid artery).
Radial Pulse: Place your index and your middle fingertips on the inside of your opposite wrist, in line with your index finger on the opposite hand. Slide your fingers down about one fingertips length and feel for pulse.
Carotid Pulse: Place your index and middle fingertips on the side of your neck below the jaw, and to the side of your throat pipe. Do not use your thumb. When you feel a beat, you've found your pulse. Pushing too hard can cause the pulse to slow, so use caution with this method.
Since intensity is determined according to your heart rate, you need to determine how many times your heart beats in a minute. It is not necessary to count the number of beats in a minute. You can count the number of beats in 6 seconds and add a zero, or you can count the number of beats you feel in 10 seconds and multiply by 6. If you actually did try to count an exercise heart rate for an entire minute it would be very inaccurate, ssince by the time 60 seconds would have passed your heart rate would have dropped significantly (if you stopped exercising in order to take it).
So now you know how to determine your pulse, and you know your estimated maximum heart rate. To find your target heart rate zone (from 60-85% of max), enter your age below and click CALCULATE. |
