Your Heart is the Key to Effective Exercise

By Nick Elisano, Owner, Miracles Fitness 
Monitoring your heart rate is a key component to maximizing your fitness program. To achieve your goals, you need to find the heart-rate zone where your workout yields safe, efficient and beneficial results.
To start, you first need to understand your maximum heart rate (MHR), or the peak amount of beats your heart has the potential to reach. Calculate your maximum heart rate by subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175.
Once you know your MHR, calculate your desired heart rate training zone — the level at which your heart is being exercised and conditioned but not overworked.
The American Heart Association recommends a general target heart rate of:
–          Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate
–          Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate
If you’re not fit or you’re just beginning a program, aim for the lower end of your target zone. Then, gradually build up the intensity. If you are healthy, opt for the higher end of the zone.
So how do you know if you’re in your target heart rate zone? There are two tried and true methods:
The Manual Method
Stop exercising for a moment and take your pulse for 15 seconds over your carotid artery. Place your index and third fingers on your neck to the side of your windpipe. Multiply this number by four to calculate your beats per minute.
The Tech Way
There are a variety of heart rate monitor models on the market but at Miracles Fitness, I recommend MYZONE, an accurate, heart rate monitoring system that uses wireless technology to convert the personal data into MYZONE Effort Points (MEPs), with a focus on rewarding effort rather than fitness. Check out our video at CapeMayCountyHerald.com for more information.
Regardless of what method you chose, monitoring fitness and health via heart rate helps you get the most from your workouts by ensuring you are exercising at the proper intensity level for you.
For more information, call Miracles Fitness at (609) 886-7070, or visit www.miraclesfitness.com.