Heart rate monitoring for losing fat? How to calculate a Target Heart Rate Zone to Burn Fat off!

The human heart pumps vitamins, minerals & water within, through and around all parts of the body in the form of blood. The movement of this water in and out of the body, like during breathing is how a person actually loses water, just like with sweating too. Another way water will be transferred is from the blood into the muscles, especially from working out. Regardless of the water, it is vital at which the rate of this flow occurs and that the body experiences a full spectrum from very slow to super fast ranges.
For optimal results, that are based upon a person’s goal or intention of physical activity, the heart can be monitored for a plethora of reasons. Lets keep this basic for BURNING FAT off the body. For example, the goal is to decrease body fat, so monitoring your heart rate will be critical to get fast results. Understanding what specific target heart rate zone to connect with will depend on your personal goal. Learning about the specific beats per min. for a given duration (TIME) will not only yield fast results, but be the most effective tool for gaging benefit from any physical activity.
How can we calculate this? These simple math equations will work perfectly…
First, we must calculate a person’s MAXIMUM HEART RATE, based upon AGE!
Lets now subtract your age from 220 to get your MAX HR:
Example 220 - 40 years young :) = 180 BPM (beats per minute)
This number represents the physiology of pushing blood through the body’s cardio-respitory endurance system at full capacity, like RUNNING for your life via sprinting as fast as you can!

Next, using a person’s MAX HR we can take percentages based up on several variables to create a unique training zone. A Fat Burning zone or Optimal Fitness Zone would be 60% & 80% of Maximum Heart Rate. A person that is new to physical activity might have a range of 50% - 65% to allow their body’s time to adjust to new movement.
Target HR Zone for Fat Burning based upon a 40 year young human.
Example 180 max hr X .6 (60%) = 108
180 max hr X .8 (80%) = 144
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So for this example we have a 40 year young (male/female) target heart rate zone for fat burning is 110 bpm - 150 bpm
Now what to do with this range while exercising? Well, play games with it and have fun, shoot your heart rate high towards the top or over it, then allow it to fall. Keep moving, just shift the speed, intensity (hill or stairs) or another variable to adjust for where you want to be with heart rate. Connect to the inner workings and that moving your beats per minute throughout that range (and above it too!) will give you an understanding that you always don’t have to be moving very fast to be getting benefits from a physical activity. A good example is to do a combo of walking & running (some call it intervals) to see how your heart responds to that. Hell, heart rate monitors are water proof, so get in the pool!!

ClimbFIT @ ROCKVENTURES.

Here is the link for the details of tonight's workout @ Rock Ventures for ClimbFIT High Intensity Intervals Training.

Workout Specifics:  CLIMBFIT PLAN

Hope to see you there?!

TOP 5 Ways to Lose Weight, WITHOUT a Diet.

Wellness Hero’s Top 5 Easy ways to BURN FAT (AKA lose weight).


Our bodies only want to maintain an ideal weight, a balance in body composition (which is 1 of 5 components of health-related Fitness).  Body composition is made up of Bone, Organs, MUSCLE (tissue too) and FAT.  We need it all, an we function optimally when it is in balance.

Here are some of my favorite tips for losing weight without out ever going on a diet. Of course a diet is just what a person consumes over the course of a day, so we are always dieting :)

1. Drink water.

Sounds simple, but let’s be honest: how much water are you currently drinking? If the answer is anything less than clear pee coming out of you, your body is telling you with Yellowish (apple juice) color pee that dehydration has started.  Plus, if you're active, it should be drinking even more than that. So here’s what you need to do: drink lots of water and cut back on things like soda (even diet!), alcohol, and sweetened beverages. You won’t notice a difference, but your body will thank you. How much to drink?  Everyone is different & the answer I have posted previously it worth your time to know, check out that post!  Hydration Basics  & How much to Drink?

2. Load up on vegetables.

You may not be the biggest fan of vegetables, but I promise you can learn to like them. Vegetables fill us up, and they're loaded with fiber, energy, and vitamins. Plus, they're low in calories, meaning you can eat a ton of them without gaining weight. Add vegetables to every meal and you’ll be sure to see a difference.  Raw is the most valuable way to MAX the benefits!

3. Don’t fear the fats.

Fats do not make us fat. In fact, they do quite the opposite. They help us absorb vitamins, give us glowing hair, skin, and nails, and even keep us more satiated, meaning you'll stay fuller longer and be much more satisfied with your meals when you add a little fat. Consider adding things like olive oil, avocado, coconut oil, sunflower seeds, or flax seeds to your next meal. You’ll be surprised at how full you'll feel!

4. Move in a way that you love.

We all know that exercise can contribute to weight loss, but what if you hate it? The key here is to actually move in a way that you enjoy. This way, you'll be more likely to stick to it in the long term. Chances are, you’re not going to want to get up at 5am for a run if you hate running, but if your alarm goes off at 5am for your favorite dance class, I bet you’ll be way more likely to make it there. Remember diversity of exercise or more specifically do things to support each component of fitness:  Muscular Strength & Endurance, Flexibility, & Cardio style movements.

5. Don’t label foods "off limits."

We want what we can’t have, so once you label something off limits or not healthy, it's going to become more appealing. Whenever I used to say I was going to cut bread from my diet, it would be all I could think about for a week until I finally caved and ended up eating an entire loaf because I couldn’t take the torture. Sound familiar?  I LOVE BREAD!

Now that I allow myself bread if I want it, I don’t crave it nearly as much and those intense cravings I once felt have totally disappeared.

So there you have it, 5 simple things you can change about your eating habits today without ever going on a diet. Still struggling with this concept? I want to help you ditch the diets for good so I invite you to contact me for support.  I specialize in POSITIVE BEHAVIOR CHANGE, find out how you can benefit from this simple lifestyle change.