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| How To Target Your Heart Rate To Increase Your Metabolism | |||
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Hi, TipTowers, If you aren't getting my TipTow eZines, make sure you add me to your contacts in your email program.
If you are sick of failing diet plan after diet plan, you need to come to this teleclass. Date: February 24, 2005
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To Target Your Heart Rate To Boost Your Metabolism I am going to do my very best in this article not to get too complicated but I think everyone should know how to target the perfect heart rate training range for speeding up the fat burning furnace in the body. Let's get the complicated stuff out of the way first. To discover your heart rate training ranges you need to determine your resting heart rate first. Upon waking in the morning, step out of your bed and count your heartbeat for a full 60 seconds. When finding your resting heart rate, don't take any shortcuts like counting the beats for only 6 seconds and adding a zero at the end (You can check your Target Heart Rate using the shortcut when you are exercising but when you are finding your resting heart rate, you need to count for the full 60 seconds to be more accurate). The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. Once you have found your resting heart rate, complete the following formula. Karvonen Formula: Target Heart Rate (THR) (220 - age) - (Resting Heart Rate) = Results (Calculate the formula once for 60% and once for 80% to give your complete training range) Go here to have it automatically calculated for you!
Now that you know how to find your Target Heart Rates (THR), you can easily set your cardio training ranges to the best fat-burning rate. Personally, I have much more success helping my clients lose the most body fat by keeping their cardio training in the lower ranges in the beginning. I know that there definitely is a place for High-Intensity Cardio Training (HIT) but the majority of the people that cross my path trying to lose body fat need a plan they can stick with in the beginning. In addition, my clients are generally participating is some kind of resistance exercise training already so they are usually getting plenty enough anaerobic exercise as it is. I will address the benefits of HIT Training another day but for now I will explain to you why the following method will work great for you, especially if you are just starting out. * First, make sure you have warmed up for a couple of minutes and make sure your warm up includes some light static-stretching exercises. * Now, start walking until you heart reaches your 60% (THR) and keep walking at that rate for 5 minutes. Do not start counting your 5 minutes until your THR reaches 60%. Find your heart beat while you are walking and count your heart beats for 6 seconds and add a zero. That number is how many beats per minute your heart is beating. * Next, increase your pace until your heart rate reaches the 70% range and maintain that level for 1 minute and then reduce your pace back down until your heart rate reaches the 60% target range. * Maintain your THR at 60% for another 5 minutes.(At this point you have been exercising for 11 minutes.) * Pick your pace so your THR reaches 70% again and keep it there for 1 minute and then increase your THR to 80% for 30 seconds. * Reduce your pace back down so your THR drops back down to 70% for 1 minute and then reduce your pace down again so your THR reaches 60%. * Maintain a 60% THR for 5 minutes. * You have just completed 18 1/2 minutes of productive fat burning cardio and you have exercised at the low and high end of your effective training ranges. Cool down by comfortably walking for 5 minutes and then perform some light static stretches for a few minutes. At the end of each week, wake up in the morning and find your Resting Heart Rate again. If it has changed (which it should change some, especially after a couple of weeks) adjust the training ranges. I call this style of cardio training (Chasing The Zone) primarily because you will need to increase your pace each week to maintain the same Training Ranges. As your heart and body becomes stronger and more efficient, you will have to go a little faster to keep the same THR (just a little faster). After a couple of months, increase your time to 30 minutes and gradually increase the amount of time in the 70-80% THR Ranges. Don't over do it, just add a minute or two here and there. HOW OFTEN SHOULD YOU DO CARDIO: I suggest doing cardio 2-3 times per week but do not replace your resistance exercises for cardio. Cardio exercise is always performed in addition to regular resistance training. Stay tuned for the Next TIP-Tow - "How To Effectively HIT Your Body Fat Away" Randall Gartman
P.S. By the way, all the calculations above are automatically
figured for you when you use the eMpowering
Physical Mastery System. NO GUESSWORK OR COMPLICATED FORMULAS
TO FIGURE OUT. WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Online Fitness and Nutritional Counselor, Randall Gartman, author of "The the TipTow E-zine," is creator of the home study course, "eMpowering Physical Mastery." To learn more about this step-by-step program, and to sign up for FR*EE fitness and nutritional articles and teleclasses, visit www.stopbeingoverweight.com!
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If you are sick of failing diet plan after diet plan, you need to come to this teleclass. Date: February 24, 2005
There is only room for 30 people so I suggest you register right now before the conference is completely full. If you don't sign up for this Teleconference, you will not get the information unless you purchase my eMpowering Physical Mastery Program. . This TeleClass is 40 minutes in length. I
will also include my 5 Key Components to getting healthy and fit.
As always, you will learn the steps to
succeed, stay motivated and get healthier without killing yourself.
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| BIG INDUSTRY WHOPPER! --You Need A Lot Of Protein to Build Muscle. The fitness industry will have you believe that if you want to build muscle you need a lot of protein. While it is true that you should take in more protein if you are exercising to build muscle, you will not need to take in gross amounts of protein to put on muscle. This is a big industry whopper that has been created to entice you to buy a lot of protein shakes and supplements! On the other hand, the medical industry and RDA would have you believe that only need .08 grams of protein per kilogram of body weight (.36 grams per lb. of body weight) to build muscle but this doesn't add up at all. Without making you go crazy with formulas, let's just take a look at some basic requirements. Example: Let's say the *Basal Metabolic Rate (BMR) for a 200 lb, 38 year old male, is approximately 1941 calories. Some Facts: 1 Carbohydrate Gram = 4 calories 1 Protein Gram = 4 calories 1 Fat Gram = 9 calories. If the RDA claims you should have 35% of your calories coming from Protein, how much protein would that be? (should be around 40-50% according to most research studies) 1941 BMR x .35 = 679 Calories from protein 679 calories divided by 4 protein calories = 169.75 grams 169.75 divided by 200lbs = 0.85 grams of protein per pound of bodyweight. This is how much protein your body needs just to sustain life in a resting body ( Your BMR). As you increase your activity level, your caloric needs increase too so you will need to increase your protein. It is important to note, however, you will also need to increase your carbs and fats too. According to most research, once you pass 1.0 grams of protein per pound of body weight or 1.4 grams per kilogram of body weight, there is no credible research to support any higher protein synthesis within the muscles. Finally, muscle growth is not dictated by the level of protein you ingest; rather it is the balance of intense training, cardio and nutrition that ultimately determines how much protein you should consume Definition* Basal Metabolic Rate (BMR): The minimal Caloric Requirement to sustain life in a resting individual. This would be the amount of calories your body would be required to burn if you slept all day for 24 hours. Randall Gartman P.S. By the way, all the calculations above are automatically
figured for you when you use the eMpowering
Physical Mastery System. NO GUESSWORK OR COMPLICATED FORMULAS
TO FIGURE OUT. WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: Online Fitness and Nutritional Counselor, Randall Gartman, author of "The the TipTow E-zine," is creator of the home study course, "eMpowering Physical Mastery." To learn more about this step-by-step program, and to sign up for FR*EE fitness and nutritional articles and teleclasses, visit www.stopbeingoverweight.com! |
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Check out the following websites--- Stop Being Overweight
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| I will keep recommending this book because I know it is an awesome source of truth. This product has an incredible guarantee so there is no risk and at 39.00, you can't beat the price. Check out BURN THE FAT---->Click Here! |
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It's Awesome - Check it out if you haven't been their lately. The primary area that has been upgraded is the Intensive Group Coaching Package. To tell you that this Instensive TeleClass will help you reach your fitness goals in 2005 is a major understatement. After attending this TeleClass, you will have the foundation that will help keep you healthy for life! StopBeingOverweight.Com has some new links at the bottom that includes blogging, help desk and a new shopping cart that is scheduled to be fully functional February 30th. |
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Remember, we are measured by the foot; with each step you take, you are one foot closer to success! Randall Gartman P.S. I am not offering any advertising space for this eZine at this time. This email is for informing people and will continue to remain ad free. I will only consider selling advertising if your product will suite my readers or if I can personally recommend your product. If you would like me to review your product, please email me at support@telecoachu.com
This Program
and eZine is not intended to deliver professional advice or other
healthcare services and the information herein should not be relied
upon for personal diagnosis, treatment or any other health related
purpose. Always consult your own physician or other competent healthcare
professionals for the care appropriate for you and for answers to
your questions or concerns about your individual conditions, or
a program of treatment. |
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