Nick the Expert

How important is your target heart rate when you exercise? To get the most out of your Balanced Life Cardio Program beyond exercising for a longer time, you need to work your heart with enough intensity to increase cardiovascular fitness. The best way to measure your intensity is with heart rate. For safety and maximum benefit you want to stay in a target zone that is between 60% and 80% of your maximum heart rate.

Here's how to calculate your target heart rate zone.

Step 1: Take 220 and subtract your age from it. That's your estimated maximum heart rate. Example: 220 - 45 (age)= 175

Step 2: Find your resting heart rate. Relax in a quiet place (preferably in the morning) for 5 minutes with no distractions. Find your pulse and count the beats in one minute or use a heart rate monitor.  (For most people, using a heart rate monitor is more accurate.) 

Step 3: Subtract your resting heart rate (Step 2) from your results in Step 1.  Example: 175 - 70 (resting heart rate) = 105

Step 4: Multiply the results of Step 3 by 60% (0.6) then add your resting heart rate. This is the lower end of your target heart rate range. Example: 105 x 0.6 = 63.  63 +70 = 133.

Step 5: Mutliply the results of Step 3 by 80% (0.8) then add your resting heart rate. This is the upper end of your heart rate range. Example: 105 x 0.8= 84.   84 +70 = 154

Once you have calculated your target heart rate zone from 60 -80%, then monitor your heart rate during exercise. If you are just beginning regular activity or exercise, aim to stay in the 60% range at first. As you get fitter, you can gradually increase your target zone, but never exceed your upper range. Because it's inconvenient and difficult to try to take your pulse manually during exercise, I recommend using a heart rate monitor. They are inexpensive and are the best way to track your intensity so that you don't have to guess how hard you are working out.

Biking may be your primary or an alternate activity in your Balanced Life aerobic program. The best way to choose an exercise bike is to determine where you will be exercising and the level of comfort you need.

If you go to a fitness center or gym, most offer both regular and recumbent stationary bikes. The recumbent bike is designed to give back support when biking. Chosing a recumbent bike may be wise if you have back pain or tightness. However, if back issues are not a problem, then using a standard stationary bike typically enables you to raise your heart rate higher than you would with a recumbent bike. The stationary bike is similar to the spin bike used in aerobic classes, but has minor differences. If you are chosing a stationary bike for use at home, you can choose from the same standard or recumbent options.

You may choose to bike outdoors, expecially in warmer weather. To maximize your biking experience over all terrains, choose a bike that has different gears, such as a mountain bike. If you are looking for top performance, then a road bike such as a Trek may be a great choice, especially if you plan on competing in cycling events or triathlons. But if you have back problems, I suggest sticking to a recumbent indoor bike so that you do not exacerbate your current condition.

If you've advanced through several levels of the Balanced Life Strength Training program, you may have reached a plateau in your efforts. The following tips may help you blast through those sticking points:

• Switch it up. Change the exercises you are performing. For example, lunge instead of doing leg extensions. Do barbell squats instead of dumbbell squats. Usea medicine bal for abdominal training.
• Change the volume of work. Vary the number of sets and reps you perform. For example, swtich for three sets of ten to four sets of eight reps, change the rest interval from 1 minute to 45 seconds, increase the weight lifted by 2.5 pounds, etc.
• Add more days. Instead of using a two day pattern of upper and lower body training, change to three days of full body training that incorporates all muscle groups with fewer sets for each body part. In full body training you would do one exercise for each muscle group three days a week.

You can use these tips in any strength training program. For continued progress, think about using them every three to five weeks for maximum effectiveness. Stick to your plan and train to new heights and better health!