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What Happens When You Actually Train At A Targeted Heart Rate

What Happens When You Actually Train At A Targeted Heart Rate

Targeted heart rate training: Perhaps you’ve heard of it and know it’s supposed to be good for you. But, good in what way? To burn fat? To get the most out of exercise? To prevent overtraining? If you use heart rate training correctly, it can help you with all of that and more. Let’s investigate:

If you use heart rate training correctly, it can help you with all of that and more. Let’s investigate:

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How Does Heart Rate Training Help You?

Before we jump into how to do it properly, let’s take a look at why you’d want to do it in the first place. Heart rate training can help you in a few different ways:

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  1. You can get the most out of your exercise: Your target heart rate depends on the type of exercise you’re doing. If you’re jogging, you want your heart rate to be in a different range (lower) than if you’re in the middle of an intense anaerobic set. By knowing the optimal heart rate for each type of exercise, you can make sure you’re exerting yourself enough — but not too much — to get the results that you want.
  2. You can see how your body responds to different types of exercises: For athletes who want to tune their bodies to achieve a specific purpose, heart rate training can show you what you’re good at and what you need to work on. Where are you quickly overexerting yourself? Where are you doing well? By monitoring your heart rate, you can get a sense of where you need more work — whether that’s fitness-related or technique-related.
  3. It prevents you from overtraining: While you may have the mental toughness to push through the pain, heart rate training can help you identify when you are overexerting yourself. The end result means that you can prevent injuries.

Which Rates Pair With Which Exercises?

Now that we know how heart rate training can benefit your workout, let’s take a look at which zones are the best for certain types of exercise. It looks like this:

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  • Easy: 60% – 70%
    This zone is ideal for slow runs or recovery runs. It’s the best place for your heart to pump blood and for your muscles to use oxygen.
  • Aerobic: 70% – 80%
    This zone helps you develop cardiovascular fitness and helps improve your body’s ability to get oxygen to your muscles and pull carbon dioxide away from them. In this zone, you should still be able to carry on a conversation.
  • Anaerobic: 80% – 90%
    This zone is where your muscles build up lactic acid, also known as “the burn.” Training in this zone helps your body increase its threshold before lactic acid buildup, meaning that your muscles get stronger and have more endurance. In this zone, you’re breathing heavily and your muscles are quite tired.
  • Red Line: 90% – 100%
    This zone should be used sparingly and only for short periods of time. Here is where you’re building up a sizeable oxygen debt to your muscles, so you can’t maintain this zone for long.

How Do I Know My Own Heart Rate Zones?

All right, so we understand the different zones and when to use them, but how do you determine your own heart rate zones so you know whether you’re training at 60% of your max or 80%? It’s a pretty straightforward process:

  1. Find your resting heart rate. Take your pulse right when you wake up or when you’re totally relaxed.
  2. Calculate your maximum heart rate by subtracting your age from 220. There’s your max heart rate. If you are 30, for example, then your max heart rate should be 190.
  3. Find your heart rate reserve: This number is just your max heart rate minus your resting heart rate. If your max heart rate is 190 and your resting heart rate is 60, then your heart rate reserve would be 130.
  4. With these numbers, you can calculate anything. Just multiply your target percentage by your heart rate reserve and add your resting heart rate. For example, if you want to reach 70%, your heart rate reserve is 130, and your resting heart rate is 60 — then you would just multiply 130 by 0.7, which is 91, and add your resting heart rate for a total of 151. That means, to reach your 70% zone, you’d be looking for a heart rate of 151 beats per minute.
  5. If all else fails, you can just find a handy heart rate zone calculator to do the work for you.

Featured photo credit: Targeted Heart Rate Training via nordictrack.com

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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              ab891e2e702b8027b704791ef556d0ce

                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

                  shutterstock_275943536

                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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