Pulse Check

Be­come an ex­pert at read­ing your fit­ness tracker’s heart rate info.

Best Health - - FITNESS NEWS -

DO THE MATH STEP 1

Sub­tract your age from 220 e.g., If you’re 40, 220-40 = 180

STEP 2

Di­vide your beats per minute dur­ing a work­out by the num­ber from above e.g., if your heart rate is 145, 145/180 = 80.5%

ZONE IN 50-70%

This is mod­er­ate in­ten­sity, which can help with re­cov­ery or with im­prov­ing en­durance. Some re­fer to this as the fat-burn­ing zone, be­cause it causes your body to draw a larger por­tion of en­ergy from fat than from carbs, but you’ll still burn fat dur­ing more in­tense ex­er­cise.

70-85%

Train­ing in this zone will help to im­prove your per­for­mance, mak­ing your heart and mus­cles more ef­fi­cient.

85-100%

This is when your body moves from aer­o­bic to anaer­o­bic mode. You should be work­ing at this in­ten­sity for short bursts when you’re do­ing high-in­ten­sity in­ter­val train­ing. It can help you go faster or sus­tain more in­tense ex­er­cise.

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