Archive for the ‘ Fitness ’ Category

iCardio…with my new kicks!


These kicks definitely have to be the most COMFORTABLE pair of shoes I’ve ever bought! So what are the called REG??? They go by the name of …

Nike Free TR Men’s Cross Training Shoe.

As an Exercise Physiologist, these shoes are great to train in.  They’re lightweight and have good arch support for you runners out there. I just came back from my first CARDIO  session and I’m ready to go buy another pair!

Follow me on Twitter… @RLGoTthatSwaG

RoChE OwT


iCARDIO: BeneFiTs of Exercising within your TarGeT HearT RaTe ZoNe


If you are an individual that wishes to MaXiMiZe your performance during your exercise session and overall level of FiTness, then understanding the importance of tolerating aerobic activity within your TarGeT HearT RaTe ZoNe is highly important.

So for those of your who don’t know, What is the Target Heart Zone?

To put it simply, this is the zone you want your Heart Rate in while you exercise.  The TarGeT HearT Rate Zone is 60-80% of your Maximum Heart rate.  So how do you calculate your maximum heart rate you ask?  Take 220-age = Max HR (Karvonen Method). Once you arrive at the Max HR, multiple by 60% and 80% to get your zone.  When you exercise, your fuel source is FAT and CARBOHYDRATES.  Exercising at your 60% burns FATS, and exercising at your 80% burn CARBOHYDRATES.

**For those who already know, I left out the HEART RATE RESERVE just to keep things simple to understand**

(Ex.  220 – 26= 194 …(194*0.6)(194*0.8) … my zone is 116 – 155bpm.  So, while I’m exercising at the gym, my heart rate should be within that range. Curious about yours, check out the graph..

Age Target HR Zone
50–85 %
Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

For those of you, that are athletes, your “Zone”  will be higher then what is explained above.

My recommendation:

Keep “Aerobic” exercise CONSISTENT,…VARY the TYPES of exercise that you perform.  KEEP YOUR BODY GUESSING!!!!!!

RS300X Heart Rate Monitor Watch (2009)

Comments are welcome

RoChE OwT

iCARDIO


Personal Training at a Gym - Cable Crossover

Image via Wikipedia

…for my Health,

…To Stay Fit,

…for my Cardiac Rehab patients,

…to Motivate and InSpiRe others,

…for my Family,

..to Prevent Coronary Artery Disease,

…To Preserve my Sexy.

What do U Cardio for?

If your feeling it, please post comments and subscribe!

Reggie Laroche

The Exercise Physiologist