Jes Reynolds…Your Fitness Coach

Whether new to fitness and athletics or a seasoned veteran, the use of heart rate monitor watches can bring a new element of understanding and intensity to your routine.  These digital monitors measure your pulse continually as you exercise and helps you stay within a predetermined heart rate range called the ‘target training zone’.

Although monitors have been in existence for some time, their value often goes unrecognized by fitness professionals and participants alike. This happens because there is a lack of guidance on how to use the feedback watches provide to achieve a specific goal.

But, with just a basic understanding of Maximum Heart Rate (HRmax) and target training zones you can measure fitness levels, monitor progress, increase exercise intensity, and athletic performance.

Determine Your Training Zone

In order to determine your training zone, you must first calculate your maximum heart rate (HRmax). HRmax is estimated by taking 220 and subtracting your age (220-age). Next, find the HR training zone that correlates with your fitness goals. The training zone or ‘target training zone’ is a high and low range based on a percentage of your HRmax.

Remember that working at a specific intensity will yield corresponding results. If you are new to exercise, start at with the low intensity training zone. Low intensity training zone will improve your cardiovascular function and build endurance, but to ultimately achieve your goals, you may need to jump up to the moderate or high intensity training zones.

Key Target Training Zones (% of max HR)

60-70%: Low intensity exercise.

70-80%: Medium intensity exercise.

80% +: High intensity exercise

The American Heart Association, whose guidelines are created for those with a goal of general health, recommends staying within 50 to 85 percent of your maximum heart rate. In contrast, ACSM Guidelines recommend intensities between 55% and 65% all the way up to 90% of HRmax. These recommendations are created for a range of people, from un-fit to extremely athletic. ACSM also suggests that de-conditioned individuals may experience improvements at exercise intensities of only 55% to 64% HRmax.

Remember, a well rounded exercise program includes both aerobic exercise and strength training, but not necessarily in the same session. Your monitor will provide useful feedback for both types of exercise and allow you to create a program that motivates you to exercise regularly.

References
1.  ACSM’s Guidelines for Exercise Testing and Prescription

Over the years I’ve helped many people overcome the roadblocks they encounter on the journey to reaching their fitness goals.  One of the main obstacles people face is consistently doing their cardio training.  Most people seem to either hate cardio all together or they just get bored with doing the same routine all the time.

Since I’m a fitness maniac, I’ve created about 10 million different cardio routines to help me stay motivated, improve my performance, and provide appropriate training for my cardiovascular system.  I’ve included a brief description of one of the cardio programs I use for my fitness program and I want you to try it (indoors or outdoors) and let me know what you think.

High Intensity Interval Training (HIIT)
Over the last decade or so, HIIT has become a very popular method of cardio.   Most forms of HIIT uses time intervals with assigned levels of difficulty.  HIIT is a great mechanism for breaking personal records and increasing your level of challenge during cardio training.  Not only that, SOME research suggests that HIIT causes the body to burn more energy for a longer period of time after the workout is complete and may be overall a more effective method of cardio training than steady state training.

Since the current research (that I am aware of) is inconclusive as to which type of cardio training is the most effective, I recommend using HITT as a part of your overall workout routine while also including other types of cardio as well.

REMEMBER:  This type of workout, when done correctly can be exhausting.  Whenever performing HIIT, it should ALWAYS be based on your personal intensity index.  It is important to understand how hard YOU can work, and your own capabilities before including HIIT in your cardio training plan.

Directions
1. Warm up the first min.
2. Min. 2-4 start @ 8, go to 9, back to 8
3. Min. 5 = recover
4. Min. 6-8 start @ 7, go to “Max”, back to 7
5. Min. 9 = recover
6. Min. 10-12 start @ 8, go to 9, back to 8
7. Min. 13 = recover
8. Min. 14-16 start @ 7, go to “Max”, back to 7
9. Min. 17 = recover
10. Min. 18-19 start @ 8, go to 9, back to 8
11. Cool down on your own

If you tend to get bored with your cardio training, you might want to take a look at Cardio Coach.  Cardio Coach™ is a downloadable audio workout program for your iPod / MP3 player and is designed for any type of cardio machine (bikes, treadmill, cross trainer, elliptical, stair stepper, rower etc.) & features a patented levels & zone system for any fitness level, from beginner to advanced.

Cardio Coach basically gives you some entertainment and variety and keeps you motivated for cardio every day.  Try it and let me know what you think!

Almost everyone who’s into fitness goes running. Some people prefer the treadmill or the trail to the open road, and some people are just cruising up and down the basketball court.

One thing I see people fail to pay attention to is their running form. Proper running form makes for an effective, efficient stride that results in the ability to achieve higher speeds and maximize endurance. Take a look at this brief video to better understand the variables involved in proper and effective running form.