Have you ever wondered if you are getting the maximum benefits from your workouts or if you are just wasting your time and efforts? Since the major principle of my research is to develop an exercise program that provides noticeable results with minimal effort in the shortest amount of time possible, I've given much thought to it and I'm guessing the thought has crossed your mind at some point as well. Even if the thought has never occurred to you before, I feel I would be doing you a huge injustice not to mention dishonoring the premise of my book if I didn't tell you about one of the most valuable tools you should have in your backpack. Before I discuss the tool, please bear with me as I lay out a few basic ground rules. Especially if you've tried using this tool previously, but couldn't quite figure out how to use it effectively.
It is of utmost importance that you evaluate your current physical condition and check with your doctor before starting any exercise program or performing any exercise move.Determine your unique number. This value will be based on several factors unique to your current physical condition. This might best be determined by your doctor, so when you are being evaluated in step 1 above ask your doctor to help you determine your number unique.
As your fitness level improves, reevaluate your number and adjust it accordingly.
Make it as simple as simple as possible, otherwise you won't use it effectively.
Use it to achieve results, fast!
OK, so what is this super tool?
Well, the tool isn't necessarily an item in and of itself, but rather a measurement and subsequent technique[s] to perform the measurement. And the value you are concerned with measuring is your heart rate (HR).
Kiss It!
While obtaining your HR may not require any special equipment or at least anything more complex than a clock, you will most likely find that a heart rate monitor will make the task much simpler. In fact I believe that the most important principle one should embrace when starting something new is the old acronym for KISS, "Keep It Simple Shawn." Conveniently my first name begins with the letter S so I'm able to substitute it into the last position of the acronym.
If you choose to purchase a monitor, and I would highly recommend it, there are several options available ranging in price from under ten bucks to several hundred dollars. I realize that one of the goals of my research is to provide you with a means to build an exercise system that not only fits into your lifestyle, but does it inexpensively. It is precisely for that reason that I mention a monitor is not required for you to measure your performance effectively. However, I want to stress once again that it will make the measuring process a lot less cumbersome.
That being said, I would not recommend going out and spending several hundred dollars on a heart monitor. In fact you should be able to find a feature rich unit in the thirty to fifty dollar range. And if you catch a break on eBay you might even score one for much less. I mentioned previously that there are some monitors available for less than ten bucks, but these usually require you to hold your finger on a sensor built into the watch to measure your heart rate. Again, this will probably work just fine, but it will be a little more laborious than a unit which continuously displays your HR which you can check at a glance. Therefore I would recommend you look for a monitor in the lower mid range, cost-wise. These will usually be comprised of two-piece units: a wrist-watch like receiver/display and a sensor/transmitter that straps around your chest.
If you find that you enjoy working out at night or if it is more convenient for you to fit your workouts into the evening or night hours chances are you will spend some time outside after dark. In this case it is import to be able to read the display of your monitor in low light. As I mentioned in guideline 4 above, if you can't easily read the display of your monitor you will either not use it or you will not use it effectively. Therefore you might want to purchase a monitor with a backlit display or one with a button you can press to light the display.
Another option and possibly a more practical one because it will also help with overall visibility and will help to make you more visible to people around you would be to purchase a LED headlamp. LED headlamps come in various sizes and styles and in multiple LED configurations. They even make them specifically for runners, however, those seem to be smaller and underpowered compared to some of the larger LED headlamps with multiple LED bulbs.
I've got a heart rate monitor, now what?
Now that you have your fancy new gizmo, what are you going to do with it? Well, the first thing you need to do is determine your target heart rates. There are several methods available for determining these rates and I've created a table in the Appendix of my book to help you find your Target HR at a glance.
Determine your Resting HR. The best way to obtain an accurate Resting HR is to measure your HR when you first wake up in the morning. Measure it as soon as you can after waking, before you sit up and exert yourself in any manner. Do this for several mornings and then calculate the average for all of the mornings included in your test period. For example if your resting heart rates for days 1, 2 and 3 are 77 beats per minute [bpm], 71 bpm, and 74 bpm respectively your average resting HR will be:
[77 + 71 + 75] / 3 = 74 bpm
A typical resting HR will be between 60 and 90 bpm.
Calculate your Maximum HR. Probably the most accurate way to obtain your Maximum HR is to go through a cardiac stress test under the supervision of your doctor. However, a widely accepted method to determine your Maximum HR is to subtract your age from the number 220 and is referred to as your Age-Predicted Maximum Heart Rate. For example if you are 40 years old your age-predicted Maximum HR is:
220 - 40 = 180 bpm
Obviously, this doesn't take into account your particular fitness level or genetics which when factored into the equation might adjust this number by a factor of 10 or more in either direction. However, for most the simple age subtraction calculation is probably close enough, but should not be viewed as a substitute for an evaluation by your physician.
Calculate your Heart Rate Reserve (HRR). This is simply the difference between your Maximum HR and your Resting HR.
HRR = Maximum HR - Resting HR
Continuing our example:
HRR = 180 - 74 = 106 bpm
Calculate your target heart rates. Target Heart Rates are sometimes referred to as Training Heart Rates and refer to a range of heart rates that correspond to various levels of aerobic exercise. These are sometimes broken up into zones such as one might find on the dial of a treadmill. For these rates you have several options. One of the most common and effective options is the Karvonen Method.
Karvonen Method
This method seeks to find your Target HR range by calculations based on 50 to 85% intensity.
Target HR 1 = [[HRR] x 0.50] + Resting HR
Target HR 2 = [[HRR] x 0.85] + Resting HR
To make it a little more clear lets plug in the sample heart rates we've been working with. For example:
Target HR 1 = [[180 - 74] x 0.50] + 74 = 127 bpm
Target HR 2 = [[180 - 74] x 0.85] + 74 = 164 bpm
So based on this method you will receive the maximum benefits from your aerobic exercise by keeping your HR between Target Heart Rates 1 and 2 or for the purpose of our example, between 127 and 164 bpm.
Zoladz Method
Unlike the Karvonen method the Zoladz method simply determines 5 exercise zones which are calculated by subtracting "zone adjuster" values from your maximum HR and then offsetting by 5 in either direction. For example we'll use 5 zone adjuster values.
Target HR Zone = Maximum HR - Zone Adjuster [+ 5] and [-5]
Zone Adjuster 1 = 50 bpm [Easy Exercise]
Zone Adjuster 2 = 40 bpm
Zone Adjuster 3 = 30 bpm
Zone Adjuster 4 = 20 bpm
Zone Adjuster 5 = 10 bpm [Hard Exercise]
Continuing our example:
Target HR Zone 1 = [180 - 50] = 130, Zone 1 = 125 to 135
Target HR Zone 1 = [180 - 40] = 140, Zone 2 = 135 to 145
Target HR Zone 1 = [180 - 30] = 150, Zone 3 = 145 to 155
Target HR Zone 1 = [180 - 20] = 160, Zone 4 = 155 to 165
Target HR Zone 1 = [180 - 10] = 170, Zone 5 = 165 to 175
Alternative Method
This method is calculated as a percentage of your HRR and is very similar to the Karvonen Method. The difference is that the Alternative Method creates a set of useful training zones by assigning easy to understand labels to each of the zones rather than just a set of numbers and percentages. The formulas used to determine the zones are:
Fat Burning Zone Low = [[HRR] x 0.50] + Resting HR
Fat Burning Zone High = [[HRR] x 0.75] + Resting HR
Fitness Zone Low = [[HRR] x 0.75] + Resting HR
Fitness Zone High = [[HRR] x 0.85] + Resting HR
Continuing our example:
Fat Burning Zone Low = [106 x 0.50] + 74 = 127 bpm
Fat Burning Zone High = [106 x 0.75] + 74 = 154 bpm
Fitness Zone Low = [106 x 0.75] + 74 = 154 bpm
Fitness Zone High = [106 x 0.85] + 74 = 164 bpm
Moving beyond these zones is not recommended unless you are working to improve athletic performance. Nonetheless, I wanted to include these formulas for your reference.
Aerobic-Anaerobic Threshold Low = [[HR Reserve] x 0.85] + Resting HR
Aerobic-Anaerobic Threshold High = [[HR Reserve] x 0.90] + Resting HR
Finally, the zone which ranges from 90 to 100% of your Maximum HR represents all out effort and like the Aerobic- Anaerobic Threshold Zone above it is not recommended, but is included for your reference.
Anaerobic Training Zone Low = [[HR Reserve] x 0.90] + Resting HR
Anaerobic Training Zone High = Maximum HR
Get Up and Get Moving!
Now that you have the tool, get up and get moving and put the tool to work! If you use it effectively you will be on your way to a healthier happier you in record time. For more great tips on how to achieve noticeable results with minimal effort in the shortest amount of time possible head over to http://www.flatterstomach.info and download my book Barstool Body the Original Backpack Gym.
And remember, if the above calculations seem overwhelming, I've created a table in the Appendix of my book to help you find your Age Predicted Heart Rates at a glance.
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