How to Achieve Maximum Weight & Fat Loss

with less wear & tear on your body & immune system

by Michele Jones

 

Y Calculate YOUR personal “zone one” target heart rate.*

 

(1) 220 - your age = XXX

 

(2) XXX - your resting heart rate = YYY

 

(3) YYY x .55 = ZZZ + 60 = LOW end of YOUR zone one

     YYY x .75 = ZZZ + 60 = HIGH end of YOUR zone one

 

Y Use your heart rate monitor when you work out aerobically.

 

Y Stay in your personal zone 30 - 60 minutes, 3-6 days per week.

(Just beginning?  No problem!  You may break up your workouts into 2 or 3 sessions daily until you get in better shape.)

 

*NOTE:  There are two methods to calculate your target heart rate. The Standard Method is the quick method and uses an intensity range of 60% to 90% of the maximum heart rate.  This is generally what you see on heart rate charts posted on the walls in gyms & health clubs.

 

The Karvonen method incorporates the individual’s resting heart rate and is therefore the more accurate method. This method uses an intensity range of 50% to 85%. 

 

In her book, The 24 Hour Turnaround, Dr. Jay Williams recommends using the Karvonen calculation to determine and maintain your personal  55-70% “zone 1” training range.  Ideally, achieve 30 - 60 minutes of aerobic activity 3-6 days per week for maximum benefits.  Remember, sessions may be split into shorter increments, 2 or 3 times daily.

 

Example:

Michele Jones – Age: 56, RHR (resting heart rate): 52

220 - minus age 56 = 164

164 - minus resting heart rate of 52 = 112

112 x .55 = 61.6 + 60 = 121.6 (low end)

112 x .70 = 78.4 + 60 = 138.4 (high end)

 

So, my “zone one” target range is 121-138 BPM (beats per minute).

I wear a heart rate monitor to make sure I stay in this range, increasing or decreasing my workout intensity as necessary.  

 

Y For more information, go to www.24hourturnaround.com.  I also highly recommend getting a copy of The 24 Hour Turnaround by Dr. Jay Williams.  It is a superb resource guide for maximum health and fitness.  Another great book: Complete Stretching, by Maxine Tobias and John Sullivan.  Stretching will improve the comfort and quality of your workouts while making your spine and limbs more youthful and limber.