Do you do enough physical activity every day?
- Are you feeling energized during the day, or feeling like you just want to sleep?
- Are you eating enough?
- Do you have a well-balanced diet?
Most people are going to answer “no” to a lot of these questions. There has been a rise in obesity, especially in the United States, for the past several decades, and this is due to the rise of fast food and the cheapness of eating out. Many of our foods are stuffed with sugar, and not giving our body the nutrients it needs. This definitely depletes our energy required to live healthy, physical lifestyles; this is hugely important to the human body.
Working out has been proven to correspond directly to the amount of energy you have in a day.
If you don’t physically exercise, and sit all day, which most of us do in our office jobs, you are definitely going to be more tired when you get home. This is just a fact. This is why so many people that go to the gym decide to go in the morning. If this is done, then the body feels awake and ready to start the day.
Physical activity leads to feelings of being more awake and readier to conquer the entire day. When you sweat, the brain releases things called “endorphins” in the body; these directly correspond to feelings of happiness. If you are happy working out, this can lead you to feel more awake during the day. So, if you are going to the gym a lot, then good for you, and if you aren’t, there is no better time to start than now!back to menu ↑
Heart rate monitors
For those of you who are new to the gym, a device that so many people have nowadays is the heart rate monitor. These simply do what their name entails: check your heart rate and give you live updates of how fast it is beating during a workout. In doing so they are also able to tell how many calories you have burned in a day. Some can even determine the numbers of steps you take in a day, and correlate that to the calories burned. They are kind of like mini doctors, letting you know the intensity of your workout and what you should be doing.
There are many brands of heart rate monitors on the market today with a variety of features, and they also range in price. Some can be as low as $20, while others are well over $500; it all depends what you are looking for. The more advanced models are great for more athletic people who want to test their abilities in a certain sport. These have certain apps attached to it that can monitor you when you’re swimming, the altitude when you’re skiing, speed while running, and are enabled with GPS to track your runs and bike rides. They are amazing machines. But the thing every brand has in common, no matter how much money it costs, is monitoring your heart rate to make sure you are in the target heart rate zone you want!back to menu ↑
What is the target heart rate zone?
Now for the main topic of the article: The Target Heart Rate Zone.
If you have used any piece of gym equipment, or own a heart rate monitor, without a doubt you have heard this phrase. For those of you who are new to these monitors, or new to working out in general, it can be a confusing name. We are going to break it down for you so you can know why it exists and also why it is important.
First off, the heart rate zone is a range when it comes to working out. This range shows the intensity of the workout you are doing. The zone is calculated by determining your age, as your heart is going to beat at different speeds, depending if you’re 20 or if you’re 60. This range is based on the metabolic rate of the body during a workout, and how hard you want to train. These zones concern the beats per minute so you can tell what range you are training in. The higher the percentage of the heart rate zone, the more intense your workout will be, and the lower it is, the more restful it can be. This is great for interval training, where you want to get the heart rate up really fast, and then down, and then up really fast and then down.
If you are new to working out, you are going to want to start monitoring a heart rate in a zone around the 50% to 60% level. While this seems low, if you are new to the gym, it is going to feel pretty intense. The reason we start here is that your body is not going to be able to handle anything in the 85-90% range. Working out is all about gaining strength in order to work harder and expand the abilities of your body. So there is no shame in starting out small, as the harder you work, the easier it is going to be, and the more you will train. Working out is completely all about the process; there is no end result, there are always new goals and new things you’ll want to achieve.
So essentially your target heart rate zone is measured by determining by your age, the number of beats per minute your heart is pumping, and the intensity of your workout. Heart rate monitors use these algorithms to get you your target heart rate zone. This is the zone in which your heart will beat safely while still giving you an intense workout. If you want to burn fat, or build strength, there are various target heart rate zones you can check out online to enhance your workout.