Can I have some help from personal trainers here?!
Question: before I blow $300+ on a personal trainer through a gym or independent company, I want to know about reaching goals with target heart rate.
Correct me if I'm wrong on this.....
as far as changing my body to what I'd like it to be, and I know I don't have very far to go, as far as with ANY kind of working out beit cardio, resistence training/weight lifting, isn't it all just working to always hit my target heart rate? To make sure whatever activity I'm doing, to just make sure I'm hitting my target heart rate and then I'll see the changes I want to see?
I do know that as I get more fit I'd have to find my new target heart rate to work from.
Besides taking suppliments and proper dieting, I mean, isn't this the plan of how trainers train to get the body fit and more sculpted?
Please help. Thanks in advance!!
Answers: before I blow $300+ on a personal trainer through a gym or independent company, I want to know about reaching goals with target heart rate.
Correct me if I'm wrong on this.....
as far as changing my body to what I'd like it to be, and I know I don't have very far to go, as far as with ANY kind of working out beit cardio, resistence training/weight lifting, isn't it all just working to always hit my target heart rate? To make sure whatever activity I'm doing, to just make sure I'm hitting my target heart rate and then I'll see the changes I want to see?
I do know that as I get more fit I'd have to find my new target heart rate to work from.
Besides taking suppliments and proper dieting, I mean, isn't this the plan of how trainers train to get the body fit and more sculpted?
Please help. Thanks in advance!!
if you are heart healthy there is no reason to exercise in the target heart rate. training in the "fat burning" zone is not optimum for fat loss. you want to exercise at a high level of intensity for 60-80 minutes which is >70% of the VO2max. this causes the greatest increase in the metabolic rate after exercise where real fat loss takes places. trying to target fat loss during the actual exercise sessions by staying in the fat burning zone is an old an outdated philosophy that has been proven not to be optimum for fat loss. when you exercise at a high level of intensity at the conclusion of exercise the body will attempt to restore itself to the pre-exercise state. this causes the body to intake excess oxygen which in turn increases the metabolic rate. anytime the metabolic rate is increases fatty acid metabolism is increased. basically at the conclusion of exercise whether it's cardio or weights you should be visibly winded and unable to hold a normal conversation. if you want real results from your efforts in the gym you need to constantly push yourself harder and harder. easy workouts result in little to no results even with the best diet.
Target heart rate is used when performing cardio vascular exercise and is as follows;
Beginners 55-60% of heart rate max
Intermediate 60-70% of heart rate max
Advance 70-80% of hear rate max
To determine the % you should be working at, do this formula, say if you want to work at 65% and your age, hypothetically is 30
220-age, so 220-30= 190bpm, this is your heart rate max, now find 65% of that by x by .65= 123bpm is 65% of your heart rate max. I would recommend buying a heart rate monitor, like Polar watches, so you don't have to keep stopping and checking.
Also the amount of cardio changes as you progress through your workout goals,
Beginner: 15-30 minutes 1-3 times a week
Intermediate 30-45 min 2-5 times a week
Advanced 45-60 min 3-6 times a week
You also want to make sure your diversifying your cardio, so don't ALWAYS run or ALWAYS go on the Elliptical, because your body will adapt, you want to keep it guessing,
As for resistance and flexibility training, the goal here has nothing to do with heart rate, but with reps and sets.
A trainer should be able to go over each component with you, make sure when finding a trainer that they are certified, because trust me a lot of us aren