30 Minute fitness facilities such as those built by Genesiscircuits.com are all the rage, yet many people are just going through the motions. Whether you use Hydraulic equipment, Selectorized, Plate loaded, Free Weight or even improvised materials around your house to do your 30 minute workout, these tips can help you maximize the benefits.The key to the best gains in circuit training comes from a combination of the movements and your heart rate levels. Unfortunately alot of the facilities don't put enough emphasis on the heart rate, which means you don't understand exactly how much work you are doing and at what level.
The following comes from a heart rate chart that teaches you how to monitor your heart rate and use this information to maximize your workout.
Maximum Heart Rate
The Maximum Heart Rate is determined by the participant’s age. This is the level that must never be exceeded. Never exercise even near the maximum heart rate. Drugs, illness, coffee, and alcohol can push the heart rate to dangerous levels.
The maximum heart rate is determined as follows:
Maximum HR = 220 - Age
Resting Heart Rate
Heart rate is an accurate measure of your performance during the aerobic session. However, it is not the only indicator of your fitness level. The Resting Heart Rate (RHR) is measured for three consecutive mornings before you get out of bed. Keep a watch or clock with a second hand to count the beats and count for 10 seconds then multiply the total 10-second count by 6. The number you get is your resting heart rate. As your cardiovascular system becomes stronger, the resting heart rate will become lower.
Target Heart Rate
The Target Heart Rate is the heart rate range that the participant should try to maintain during exercise. The participant’s fitness level determines which of the three intensity levels Beginner, Intermediate or Advanced should be maintained.
For each category, approximately 4 to 6 weeks should pass before moving to the next level assuming at least three aerobic sessions a week. Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobic exercise and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of two anatomical sites; the neck at the carotid artery or the anterior wrist vein. Counting should begin within 5 seconds after exercise stops and begin with zero. Count the number of beats for 10 seconds then multiply by six to get the beats per minute. Beta Blocker medication lowers the overall heart rate. Raising the arms overhead produces a higher heart rate known as the Pressor response. If the heart rate is too low, use full range of motion and more arm movement. Conversely, if the heart rate is too high, shorten the range of motion and reduce or eliminate arm movement. During pregnancy, heart rates should not exceed 140 bpm. There are two methods for calculation of the target heart rate. The Standard Method is the quick method and uses an intensity range of 60% to 80% of the maximum heart rate. The Karvonen method incorporates the individuals resting heart rate and is therefore the more accurate method. This method uses an intensity range of 50% to 85%.
MAXIMUM HEART RATE FORMULA
You should be exercising no lower than zone 1 or zone 2 for a minimum of 30 minutes.
Estimated maximum heart rate = 220 – Age of______ Equals Max HR of _____per min
NEVER work higher than maximum Heart Rate!
You should exercise between 60% and 80% of your maximum heart rate depending on you fitness level—beginner, intermediate, or advanced.
Then divide by six to get the expected 10 seco
ZONE 1 Beginner (50 to 60% of maximum heart rate =) _________ / 6 =____
ZONE 2 Intermediate (60 to 70% of maximum heart rate =) _________ / 6 =_____
ZONE 3 Advanced (70 to 80% of maximum heart rate =) _________ / 6 =_____
Recovery Heart Rate
The heart rate should be below 120 after 2 to 5 minutes after exercise stops depending on fitness level. If the heart rate is higher, insufficient cool-down or low fitness level may be the cause. Slow heart rate recovery can also be due to illness or exercising too vigorously. If this is the case, reduce the intensity of the exercise thereby adjusting the heart rate. Final heart rate check at the end of the aerobic workout and cool down should be below 100 bpm (100 Divide by 6 is 16.6 for the 10 second count).
After the first three weeks, check to see that it changed to:
Then, at six weeks compare and look at a plateau level:
Follow up with 3-month checks and record changes:
Keep in touch with your health and your friends
Don’t forget your stretches, your muscles want and need correct stretches.
Then go have something nutritional.
For more information and a heart rate chart to view you can go here.
