The heart rate is an important piece to gauge your exercise intensity. When you’re working out, there areonly two factors that really matter, to get you the best workout in the time you have available.
The first is how you feel. When you’re working out, if you feel that you’ve pushed yourself and are at the point of exhaustion or really struggling to breathe, you know the intensity of the exercise is at a level where you’re probably getting some benefit.
The second important factor is your heart rate. Your heart rate gives you more of a scientific view of your exercise intensity. The higher your heart rate during a boot camp workout while running or walking, then the higher the exercise intensity. Obviously the benefits here are that you’re going to burn more calories in the set time period.
Getting to your best heart rate is discovered through wearing a heart rate monitor. If you don’t have a heart rate monitor, then what you should do is find your pulse with a finger, either on your wrist or your neck, and count the number of times your heart beats within six seconds. Multiply that number by 10 and it will tell you what your heart rate is per minute.
There’s a scientific way of determining the maximum heart rate you should be working out at during every session: Take your age and deduct it from your heart rate – so, if your heart rate is 220, deduct your age from 220, and multiply that number by 85%.
For example, say you’re a 35-year-old female. 220 minus 35 is 185. Multiply 185 by 85% and you’ll end up with 157.20. All that means is, if you’re working out at 157, then that’s your target heart rate and the ideal number of times the heart should beat every single minute that you are training. If you’re working out in your ideal heart rate zone, you’re obviously going to burn maximum calories.
The other advantage of knowing your heart rate number is that sometimes we tend to over-exercise and, when we do that, we can cause injuries or reach a point of fatigue or failure, and it becomes very difficult to urge ourselves to go back into the gym or back to a boot camp session for another workout. What you want to do, ideally, is consistently get out and burn calories on a regular basis. Think of it as running a marathon –working out is a marathon and not a sprint.
By knowing your heart rate, you can actually keep your balance and body in check, and you can get the maximum benefit from every single workout you complete. Starting out is always a challenge. Don’t worry about not reaching your heart rate zone, or if your heart rate beats over your maximum ideal number, because nobody can sustain that ideal during the course of a 45 to 60 minute period of cardio or when working out in a boot camp. The numbers will take care of themselves.
When you’re starting out, start slowly and, before you do, just make sure you consult a doctor or a physician, to make sure you’re in great shape to start your workout. If you get one of our Shytown Boot Camp workouts, just monitor your heart rate during breaks. If you’re hitting below your ideal target, you aim to get it to your ideal rate. If you’re exceeding your ideal rate, just take it a little easier in the next part of your session, so you can sustain and maintain your program throughout your workout.
Keeping track of your heart rate is just a simple little method to help you gain maximum benefit, maintain maximum workout, and burn maximum calories during your sessions. It’s just a good tool to assist you in getting the best results out of your limited time devoted to working out each day.