Posts Tagged ‘ Heart rate ’

iCardio: Keep Your Body Guessing…

Jadever Body Fat Scale. Old version of model J...

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For those of you who wish to achieve a TONE and LEAN physique, then alternating  the intensities of your exercise program is very important.  Plateaus can hinder anyones progress to getting their body into great shape.  When people hit these plateaus within their exercise program, they tend to become frustrated and discontinue their healthy lifestyle.  Exercise and physical activity are what you want to keep consistent, but the TYPES of exercises are what you want to vary.

First of all, Forget the SCALE!!!!!

Do you tend to be the type that see an increase of  1 to 2 lbs in your bodyweight, and you equate it to an increase of 1 to 2 lbs of body fat? If you answered yes, then you are incorrect and you have been misinformed.  Stop buying clothes to fit in to and try to make the clothes you already have feel looser.  That means that you need to lose BODY FAT and retain your LEAN MASS.  A reduction of 1 inch within your waist circumference is equal to a loss of 1lb of body fat.  How many of you know the amount of calories you burn while @ rest? Here’s an example:  If your resting metabolism is ~1950kcals/day and you consume ~2600 kcals/day, I don’t have to tell you what that means….

To help reduce that annoying body fat, I have three ways to help you keep you body guessing.  These are also the same types of intensities that I tell my Cardiac Rehab patients to perform.  So here they are:

1.) ENDURANCE Training

Over the course of your iCARDIO sessions, you want to maintain a certain heart rate and intensity throughout the duration of that exercise to help build your endurance. (Refer to the iCardio: Exercising within your Target Heart Rate zone) .  The physiological benefits of endurance training is that you train you body to use oxygen efficiently and train your muscles to utilize that the fat stores as its primary fuel source.

2.) INTERVAL Training

A great FAT-Burning Training Technique.  This type of training allows  individuals to use whatever modality of exercise that they want. ( i.e running, walking, swimming or cycling). This type of exercise alternates between low intensities and short periods of higher intensities to help jump start your metabolism and energize your workout.  This unpredictable type of training exercise and the changing of velocities  between intensities cause your body to activate and alternate between the fuel sources (FATS vs. CARBS) to help increase your endurance, conditioning, and lactate threshold.

3.) High Intensity Interval Training (H.I.I.T)

This type of training is very strenuous but has many advantages.  You must perform short and high bursts of energy that will require you to push yourself past your 90-95% of your THR zone.  (Ex. 2 min at a low intensity, and 20-25sec at the High Intensity).  Total duration should be no longer than 20 -25 min.  So what’s the pay off Reg?  The benefits of performing H.I.I.T, is that such high bursts of intensities will jolt your metabolism to allow your body to keep burning those calories way after you’ve completed your exercise routine.  As well as improving your Cardiorespiratory fitness to tolerate aerobic exercises at such intensities that could compete with Superior Athletes.

So what’s the take home message?  To completely MAXIMIZE your workout, varying between  these types of training intensities are vital to achieving your GOALS in becoming LEAN and increasing your CARDIOVASCULAR Conditioning!

My Philosophy: You probably can’t be a Superstar athlete, but you can at least Train like an Athlete! Shout out to D-Wade and Lebron James!

Reggie Laroche

The Exercise Physiologist


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