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!!

Heart centered, Healthy lifestyle.

Our daily thoughts create our experience and the vibration we are sending out to the Universe.  With the simple control of the creation of our feelings to be from our heart center, the results are both profound and rewarding. 

Here is a simple tip on how to create a healthy lifestyle: Heart Centered Choice.

Only you can do this and no one will do it for you.  Be you and make that choice!!!

Nameste.

TOP 5: Maintain., NOT Gain during Holidays.

Wellness Hero’s Top 5:  Ways to maintain, NOT gain this holiday season.


 1. Daily Food Plan -Know your food plan for each day, don’t let circumstance dictate what you have to eat, verses your choices that could be pre-planned.  Going to a holiday gathering is great, but knowing ahead of time your food strategy for putting energy (calories) in your body can improve your control.

 2. Portion Control - Measure out what you plan to eat, use a small plate and do not stand/sit near the food.  Each feeding should have a variety of color & moderation.


3. Emotional Eating - Whether it is pure JOY or anxiety over seeing family with the time of year, be understanding of the way you feel.  Have a coping practice in play that doesn’t involve food. 


4. Mindful Eating - When you eat, challenge yourself to enjoy each bite.  Count your chews, savor the flavor, start the digestion process off on the right break down.  The idea is to slow down & be conscious of what you are eating.  Eating in front of technology can really take away from a food expereince. 


5. Water, water, water...drink it constantly all day, especially when you first wake up.  Hydrating consistantly creates a balance in many aspects.  Not only does it support digestion, but regulates hunger (as it is possible the body just needs water, but you feel hungry).