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Here is something my Spinning Class instructer sent to me:



Metabolic Training Newsletter
Issue 3
August 2008






Most people work out either too hard or not hard enough. Both will not yield the results you want. Get started by learning the importance of building and aerobic base and how to achieve it.



Look for more on heart rate training and news about metabolic training in our next issue.
Using a heartrate monitor is not only simple and inexpensive, it can help you stay motivated to acquire your fitness goals. Success doesn't have to be a luxury.


Heartrate Training 101

Performing aerobic exercise without using a heart rate monitor is like driving a car without a speedometer. Sometimes you feel like you're driving 60 mph only to look at the speedometer to see that you are driving at 80. Not wearing a heart rate monitor is much the same. Sometimes you feel like you're working hard but in truth, you're hardly working.
Since we all have to exercise for health we might as well use our time efficiently every single time we train. Time and health are our most precious assets. We need to spend them wisely.
Exercising efficiently does not mean exercising as hard as you can each time you work out so it's important to train smarter, not harder. If we always exercise at our most strenuous limit every day we would set ourselves up for getting injured, sick, or both.
Training smart also means cross training. By performing different types of activities like running one day and cycling another, at different intensities, we make sure the body doesn't grow accustomed to one specific training modality. Once the body gets accustomed to doing the same activity at the same intensity, it plateaus and adapts to whatever level it gets used to regardless of the intensity or lack thereof. The body needs to be tricked by shaking things up and performing different activities at different heart rates on different days.
Let's look at an ideal training schedule for some one who is fit and works out 5 days a week. Day one could be at 75% of max heart rate. Day two could be at 80%. Day three might be your anaerobic interval day. The day following your anaerobic work should either be a recovery day or a day off and day five would be steady state or aerobic intervals.
Determining one's heart rate percentages can be tricky. Most of the formulas out there are inaccurate at best and are based on age. This assumes that we lose heartbeats every year. This author feels that maximum heart rates are determined by genetics and on ones personal level of fitness. The formula I recommend, (short of performing a metabolic test) to determine your ideal zones is as follows. While wearing a heart rate monitor, you should perform an all out effort to see how high the heart rate gets. This effort should be performed on a day that you are well rested, as this effort is not only difficult, but also uncomfortable and not the least bit pleasant. While performing this all out effort, take note of the highest heart rate number you see. Let's say that number is 167. We add 5 beats and call this 92%. So in this example, 172 bpm would be your 92%. 159bpm would be your 85% 140bpm is your 75% and 65% is 122 bpm.
Based on the above example a reasonable five-day training schedule would be as follows. Day one would be running on the treadmill at 75-80% or approximately 152-159 bpm. Day two might be stationary cycling at 140-150 bpm. Day three might be our anaerobic day performed on the treadmill. Anaerobic intervals are performed by warming up until you feel ready to begin your very hard effort. When you feel ready, begin to exercise hard and get the heart rate to 172 or as close to it as possible. Stay there for one minute if possible, and recover until the body gets down to 70% for two minutes.
The cycle should be repeated over and over for your entire session and followed by a long cool down and stretch. Day four would be recovery or a day off. The following days you would perform aerobic intervals or stay at one heart rate for the entire treadmill or cycling workout.
Something to keep in mind is that your maximum heart rate number you see is neither good nor bad. It should not be judged. We are all so distinctly different in this respect. I often hear people say they can only get their heart rate up to 160. The number is merely information. It is the number of heartbeats your body uses per minute during an intense period of exercise. More importantly, it not how hard you work, it's how easily you work hard. Many trained athletes can perform very hard efforts at relatively low heart rates.
A good example would be a set of identical twins, one who is conditioned and in good physical condition, and one who never works out. Both are given the same task to complete, like walking up five flights of stairs. At the end of the task, the deconditioned twin would undoubtedly have a higher heart rate than the conditioned twin, because she requires more heartbeats to climb the stairs. She would also take longer to recover than her twin sibling. The conditioned twin would also have a lower heart rate as her body uses fewer heartbeats to do the same job. She would also recover at a faster rate.
Lastly, an important factor to consider is that we do not live by aerobic training alone. In addition to building a strong aerobic level of fitness, we must also build muscle to create a strong healthy, balanced body. Remember, it is the muscle that burns the calories and the fat even while we are at rest. It takes 70 times the number of calories to sustain a pound of muscle versus a pound of fat. Two people could be the same height and weight but the one with the higher amount of muscle will look leaner and fit. Muscle takes up less room that fat so the above-mentioned folks might even wear different suit sizes and look completely different as well.
For Those New To Working Out
If you are brand new to wearing a heart rate monitor and have just begun an exercise program the following suggestions might be helpful. For the first few weeks merely observe the monitor while you exercise. See what the different heart rate numbers feel like. Notice how you feel at the various heart rates. Notice when your body feels warmed up and ready to perform the your work out. After you are consistent for a few weeks perform the field test I described earlier to find your zones. Always check with your physician to make sure you are healthy enough to perform an exercise regime.
A Word About Perceived Exertion
So many times I hear exercisers who don't wear a heart rate monitor say, that they know where their heart rate is. (I find this questionable at best since most have never even worn a monitor) This is often called perceived exertion. The problem with perceived exertion is that it is perceived. Our perception is often incorrect and dependent on so many factors. One might perceive that they are working out very hard when in reality, they very often they are hardly working. They might feel as if they are working hard perhaps due to a difficult day in the office. Perception is subjective and often inaccurate. Using a heart monitor gives an objective and accurate read in spite of how we feel. Along the same lines, after a great day, we might feel like we're working effortlessly and we're actually working very hard. It just feels easy because of our state of mind.
Our perception is colored by the events of our lives. As I mentioned above it is subjective due to what ever is going on with us emotionally. Why leave such an integral piece of information to chance. If you're going to work out anyway, why not spend the time effectively and take out the guesswork.
"I can't lose weight"
Another thing I often hear people say is that they can't loose weight despite the fact that they exercise every day. Undoubtedly when I'm given this information, the person is not in the habit of using a heart rate monitor to work out. The truth is, most people either work out to hard or not hard enough. Either way, you won't see the results you're looking for.
The heart may be the most important muscle in our body. Unlike our biceps or other muscles that we can see, the heart in not visible. The only way to actually see what your heart is doing is with a heart rate monitor. So my question to you is, "Why leave such an important observation to chance?" Heart rate monitors are in my opinion the most important piece of fitness equipment one can buy and at prices starting as low as $29 it is an investment well worth the money.
Lastly, studies have shown that people who stay mentally engaged while exercising stick with a fitness lifestyle longer than people who are just watching the clock hoping to pass the time quickly. The heart monitor provides interactive information that helps the participant stay engaged making the time spent working out more enjoyable. Isn't that what it's all about anyway?





92% 85% 75% 65%
195 181 159 139
194 180 158 138
193 179 157 137
192 178 156 136
191 177 155 135
190 175 155 134
189 174 154 133
188 173 152 131
187 173 152 132
186 172 152 131
185 171 151 131
184 170 150 130
183 169 149 129
182 168 149 129
181 167 148 128
180 167 147 127
179 166 146 126
178 164 145 125
177 163 144 125
176 162 143 124
175 162 142 123
173 160 141 122
172 159 140 122
171 158 140 121 HEART RATE
170 157 139 120
169 156 138 120
168 156 137 119
167 155 137 118
166 154 136 117
165 152 134 116
164 151 134 116
163 150 133 115
162 149 132 114
161 149 131 114
160 148 133 113
159 147 130 112
158 146 129 112
157 145 128 111
156 144 128 111
155 143 127 110
154 142 125 109
153 141 125 108
152 140 124 107
151 139 123 107
150 139 122 106
149 138 122 105
148 137 121 105
147 136 120 104
146 135 119 103
145 134 119 103
144 133 118 102
144 133 117 101
143 132 116 100
*if any of the numbers feel too strenous lower your zones for a few weeks until you gain the aerobic capacity. Use common sense. Start at 65% if need be and work your way up. See your doctor before you begin any exercise program.