Target Heart Rate Training and Perceived Exertion for Fat Burning

Maximum heart rate is considered to be exactly that; the maximum number of times your heart can beat per minute. Usually maximum HR is determined by a mathematical equation using your age as a variable. The standard calculation is:

220-age = maximum HR

Since this equation doesn’t account for fitness level, resting heart rate, general health or genetics, it leaves a lot of room for error.

Target heart rate zones are determined using a percentage of the maximum HR. For example let’s say you are 40 years old and you want to exercise at 60 percent of your maximum. Using the formula from above:

220-40=180.
180 x 60%=108.

So theoretically you would want your HR to stay around 108 beats per minute.

Most cardio equipment offers heart rate monitors that can be used during a workout to automatically determine the zone in which your are exercising. Digital monitors using a chest strap and/or wristwatch can also be purchased or you can simply take your pulse for 10 seconds and multiply by 6.

Using target heart rate zones can be a useful practice in some types of training from time to time but for the average person simply looking to get into better shape and improve overall health and fitness level, it isn’t really necessary. Too much emphasis tends to be placed on a specific numbers when more often than not, perceived exertion is a much better gauge of intensity.

Perceived exertion is a scale from 1 to 10 used to rate the intensity or degree of effort during a workout. For example:
#1) No exertion
#2) Very very light (standing still)
#3) Very light (washing dishes)
#4) Light (leisurely stroll)
#5) Fairly moderate (walking the dog)
#6) Moderate (brisk walk or hike)
#7) Somewhat intense (jogging or uphill hike)
#8) Intense (breathing VERY heavy, uncomfortable)
#9) Very intense (cannot talk or maintain intensity)
#10) Very very intense (cannot maintain for more than 1 second)

If you are honest with yourself about the intensity of your efforts, the perceived exertion chart can be easily applied to determine the effectiveness and ‘zone’ of your workout without the use of any gadgets. Another advantage is not having to worry about variables such as your resting heart rate, genetics, faulty equipment or level of fitness skewing the results of your measurements, as you will be using a simple system of levels of exertion.
If your training is sport specific, then knowing your precise heart rate may have it’s place, but if you are focused on improving overall health, losing some weight or just getting in shape, don’t get too bogged down with exact numbers. Using the perceived exertion chart is a very functional method in determining your efforts and will serve you well.
Whichever method of measurement you choose, focus on putting everything you’ve got into the training session and most of all, have fun!

About Shauna
	Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program". Read more

Related posts

1. Adding Circuit Training Workouts to Optimize Fat Burning
2. Can Energy Drinks Increase Fat Burning?
3. Plyometric Training for Extreme Weight Loss
4. Why resistance fitness training is crucial to your workout program
5. Are you planning to get in shape in the New Year?