Your Heart is the Key to Effective Exercise

By Nick Elisano, General Manager, Cape Regional 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.
You first need to understand your maximum heart rate (MHR), or the peak amount of beats your heart has the potential to reach. Calculate this by subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a MHR 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 MHR
–          Vigorous exercise intensity: 70 to about 85 percent of your MHR
If you’re not fit or are 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.
There are two tried and true methods to know if you’re in your target heart rate zone:
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
Cape Regional Miracles Fitness recommends 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.
Cape Regional Health System and Miracles Fitness are now partners in health, wellness and fitness. Cape Regional Miracles Fitness continues to deliver personalized service and exceptional, goal-oriented membership programs.
For more information, call (609) 886-7070 or visit www.miraclesfitness.com.