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!!

Exercise to tone the body requires physical activity with diversity.

Top 4 ways to Lose Weight!!!!

Top 4 Ways on How to Lose Weight, the BASIC Formula (LWF)....

Every diet (which truly is defined by what a person eats over 24 hrs) has the basic principle of creating a caloric deficiency for the body to lose weight.  If the body burns 3,500 calories (example:  negative 500 calories a day over a week (7 days)) it will consume 1 lb of FAT.  The formula of  creating negative daily calories can be accomplished thousands of ways....

Their is no RIGHT way, but the practices that work for you to create a new way of life.  Documentation (keeping a food log or journal) can be effective, but not to a person who doesn’t document anything well.  Just as is a smart phone app to a person who doesn’t use their phone in that smart way (LOL) might not have the success others who habitually are on those smart devices will.  Always start with existing habits to modify, change slowly and methodically with what you can personally handle, its your life.  

The main reason I am writing this blog is to put out quality info on various topics that relate to a human's health, basically covering the four parts (Physical, mental, emotional, and social).  The focus today is to touch on the physical side, which is the part that most people easily associate with health.   Seeking a wellness professional can be supportive, but everything is always up to you. 

 No matter where your starting point is with your life age or physical condition of the body.  Anything is possible if you believe and can see the change you want to be.   These basic ideas are the first steps to identify healthy habits to build a foundation for a healthy lifestyle.  Through this process of change it will not only be challenging, but educational as well. 

Here is the top 4 ways to start maintaining a healthy lifestyle with your ideal body weight.

1.  How much sleep do you get each night out of seven days?  To maintain an ideal body weight an adult should accomplish at least 7 hours each night.....SLEEP is a vital variable to maintaining & achieving an ideal body weight.

2.  Start a food journal with writing down EVERYTHING (if thats your thing) you eat over 7 days  A specific focus on food consumption (diet is anything a person eats) with looking into how many calories each day, while identifying Protein, Carbs, Fats in grams for each category.    Drink WATER, you cannot consume to much of this!!!!!  Create small changes each week as to not overwhelm yourself with what to do.  The idea is to live and be more conscious of what we are putting into our bodies based on ingredients. 

3. Physical activity is a MUST for everyone.  The idea is to balance your movements into something you enjoy participating in, basically the rule is to enjoy what you are doing.  Specifics like time on task, intensity level, duration and component of fitness are important variables, but keep your movement diverse.  Consistent repetitive motion or same style exercise over and over not only can be boring, but slows down results and the body easily adapts to the same old thing. 

4.  Set a goal that is both reasonable and specific (results can be measured).  Actually write it down and check daily what have you done to accomplish it.  With YOUR goal in your face every day it is a friendly reminder of creating the NEW you through NEW healthy lifestyle choices.  For body weight their is no quick fixes, truly the solution is a lifestyle that supports as much movement as possible.  Making daily choices that have positive outcomes will continue the habits necessary to live well.  

Create Your Intention for Your LIFE!

Wellness In the Park (WIP) Details of Workouts...

A sample workout from just one of the 4 sessions last week....

Warmup = Full body movements (6 min.)

Workout = Exercise sycrinization of Muscular Strength, Endurance & Cardio combo movements.  Minimal equipment (medicine balls, resistance bands, dumbells, BOSU ball, YOUR BODYWEIGHT (20 min.))

Cool Down = specific static stretches to target major body joints (4 min.)

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Wellness In the Park (WIP Training is a HIIT) High Intensity Interval Training   
           
HOW MUCH?????

Your first Week is Free, so come and try it out if the idea of being in shape seems good or hard to do on your own
Just $10 a session after your Free 1st Week, so come when you want and no contract. Your commitment is to your life of WELL Being.

WHAT to Bring?????

Water, Towel (laying on, stretching & wipe off sweat), Fitness Clothes to move in.

WHEN???????

Monday’s Starting July 8th through October...

Ellison Park - (Parking Lot next to Dog Park on Blossum Rd)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM

Tuesdays Starting July 9th through October...

Cobbs Hill - (Upper Parking Lot near Tennis Courts Path)
2 Fitness Training Sessions (each is 30 min. long)
5:30 PM & 6:30 PM


Questions about WIP training please email Brian your Wellness Hero:  wellnesshero@gmail.com