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Learn how to lose inches off your waist by calculating your heart rate zones, using a heart rate monitor and exercising in the low intensity zone. Incorporating these tips will result in dramatic fat loss and increased metabolism.

Tip 1 – Calculate Your Heart Rate Zones

Calculating your greatest or most complete or best possible Heart Rate (“HR”) and your greatest or most complete or best possible HR percentages may lead to safer, more effective aerobic workouts. It will help you exercise in the right intensity zone for an extended amount of time of time thence constructing more outstanding results.

The American Medical Association estimates your greatest or most complete or best possible HR as 220 minus your age. The following illustrates calculations made for a 45 year old individual:

MAXIMUM HEART RATE

* 220 – 45 (your age) = 175

MAXIMUM HEART RATE (“MHR”) PERCENTAGES

* 50% of MHR: 175 x.5 = 87.5

* 60% of MHR: 175 x.6 = 105

* 65% of MHR: 175 x.65 = 113.75

* 70% of MHR: 175 x.7 = 122.5

* 80% of MHR: 175 x.8 = 140

* 85% of MHR: 175 x.85 = 148.75

* 90% of MHR: 175 x.9 = 157.5

* 95% of MHR: 175 x.95 = 166.25

Note: see the Karvonen Formula for an further and added way to estimate your MHR.

Tip 2 – Use a Heart Rate Monitor

A Heart Rate Monitor (HRM) is a personal measuring device which enables you to monitor your HR in real time. Instant monitoring of your HR will tell you when you are working too hard or not hard enough. This is CRUCIAL for helping you exercise in the desired intensity zone.

A typical HRM is a type of wrist watch/receiver that monitors your HR by way of a wireless chest strap transmitter. HRMs are rather precise and calibrate to your body when you input data such as your birth date, weight, height and action level. Most HRMs provide the following functions: time; date; alarm; real time and uninterrupted heart rate readings; HR range settings; file storage; chrono; countdown; and, lap/split times.

Tip 3 – Exercise In The Low Intensity Zone

Training by Heart Rate/Intensity Zones gives you aim and direction to your aerobic training. Your HR percentages are applied to set the upper and lower limits of your intensity zone (“IZ”). The real time data from your HRM will provide the data necessitated to adjust your training level so as to stay in the desired IZ.

INTENSITY ZONES

* Warm Up – HR is approximately 50%

* Low IZ – HR is amongst 60-70%

* Medium IZ – HR is amidst 70-85%

* High IZ – HR is among 85- 95%

For fat loss, we need to focus on the Low IZ. Exercising in this zone has shown to provide a heap of health benefits, including but not fixed to, decreases in body fat, blood pressure and cholesterol. Approximately 85% of calories burned in this zone stems from fat. Of all the IZs, the Low IZ burns the most fat for the duration of exercise.

AEROBIC PROGRAM

The following program will aid you lose excess body fat fast.

* Type of Exercise: elliptical machine; treadmill; stationary bike; hiking or power walks. Any consistent action is adequate for the purpose as long as you stay in the intensity zone.

* Amount of Exercise: 3x/week

* Intensity Level: Low IZ – keep your HR amid 65-70%. Make necessary adjustments (speed up, slow down, increase and/or decrease resistance) to support keep your HR in the zone.

* Length: Begin the program by exercising for 30 minutes (if 30 minutes is too strenuous, undertake 25 min, or reduce by 5 min increments until the time is manageable). Each workout thereafter ought to be increased by five minutes in duration (30 min, 35 min, 40 min, etc.).

* Program Duration: 6 weeks.

Conclusion

Get the most out of your aerobic exercise. By adopting these tips, you will maximize your fat loss, increase your metaboli process and gain some other health benefits.

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