top
How To Be Fit with Beachbody On Demand
About   -  Contact  -  Blog  -  Index  -  Search  -  Home

Lean, Long & Strong: from Wini Linguvic

By Wini Linguvic - author of
Lean, Long & Strong: The 6-Week Strength-Training, Fat-Burning Program for Women


Wini LinguvicIf you want to get more exact with your precision cardio, you can use a heart rate monitor in addition to evaluating your rate of perceived exertion. The heart rate monitor will tell you exactly what your heart rate is as you're exercising, which means you can then increase or decrease your intensity to get a precise workout.

First, you'll need to figure out the heart rate range that you should be working at. The best way to do this is to get tested by an exercise physiologist. If you don't want to do that, you can get a pretty good estimate by calculating your maximum heart rate and then calculating certain percentages of this rate to work at for your warm up and cool down, your moderate pace, and your interval pace. This will be a good starting point, though keep in mind that this calculation is based on the "average" person -- something that none of us is!

To estimate your maximum heart rate, subtract your age from 226. (Men would subtract their age from 220.)

226 - your age = age-adjusted maximum heart rate


Now, take your age-adjusted maximum heart rate and calculate the following percentages for the various parts of your workout.

·         60 percent for your warmup and cooldown

·         65 to 75 percent for your moderate pace

·         75 to 85 percent for your vigorous or interval pace
 

For instance, a 40-year-old woman's estimated maximum heart rate is 186 (226 - 40 = 186).

·         60 percent of her max = 112

·         65 percent of her max = 121

  • 75 percent of her max = 140
  • 85 percent of her max = 158

Keep in mind, however, that this calculation can be off by as much as 15 beats, so use the rate of perceived exertion as well. Also take into account that your heart rate can vary depending on which activity you choose. Different activities use different skills and muscle groups, so an experienced swimmer will have a lower heart rate swimming than she does when running. Keep that in mind as you vary your cardio choices. Also, some exercises that you do while sitting down, like riding a recumbent bicycle, won't get your heart rate as high as those that you do while standing, such as walking hills outside. So use your heart rate monitor and evaluate your rate of perceived exertion, but also learn to listen to your body.

Reprinted from: Lean, Long & Strong: The 6-Week Strength-Training, Fat-Burning Program for Women By Wini Linguvic  © 2005 Wini Linguvic. Permission granted by Rodale, Inc., Emmaus, PA 18098

Author
Wini Linguvic
is one of New York City's most sought-after personal trainers and fitness consultants. A certified fitness instructor and trainer for more than two decades, she is coauthor of the New York Times best-selling book BodyChange, which she wrote with longtime client and friend Montel Williams.

For more information, please visit the author's Web site at www.leanlongandstrong.com.

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top

Offers and Opportunities

Save $100.00 or more with the No Excuse November Sale on Fitness and Nutrition BundlesFitness and Nutrition Bundles on Sale

Sign Up for Your Best Deal on Beachbody On Demand Streaming Workouts or Get the 14 Day Free Trial
Beachbody On Demand 14 Day Free Trial
Try Peppermint Mocha Plant Based Shakeology Limited EditionPeppermint Mocha Plant Based Shakeology

Try Pumpkin Spice Plant Based Shakeology Limited EditionPumpkin Spice Plant Based Shakeology

Find out How to Lose Weight Without Exercise with 2B Mindset
Bethany's 2B Mindset Results

Join My Team and Get Complete Support Running Your Own Fitness and Health Business
Become a Team Beachbody Coach

Who is Coach Rich Dafter
What is Team Beachbody
How You Can Get the Best Deal
How You Can Stream Workouts
How You Can Lose Weight
How You Can Get Fitter
How You Can Get Healthier
How You Can Train Smarter
How You Can Get Free Coaching
How You Can Learn More
Top      

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home