Even though most fitness novices do not really understand the necessity of monitoring heart rate while on the training machines, this guide is compelled to point out that there is a solid reason why most of the top cardio machines like treadmills, bikes and elliptical trainers come equipped with a heart beat rate monitor. In general, when you make the generous investment of purchasing one of the cardio exercise machines, you probably want to ensure that your workout routine is at an optimal level. But getting in shape as fast as possible implies far more than owning a high-end gym and training equipment; it also implies the ability of monitoring your progress and adapting your workout accordingly.
Use Heart Beat Rate To Avoid The Plateau Phase
In essence, what you need to avoid is getting stuck in the plateau phase, where the body is no longer forced to push the strength and resistance threshold further, therefore the muscles are no longer developing and you are not burning any adipose tissue during the exercise routine. For the goal of determining the level of exertion of the workout, the heart rate is an excellent indicator.
Avoid Excessively High Heart Rate
However, remember that while the heart rate under the recommended level means you are in plateau, the excessively high heart rate can be equally counterproductive. Therefore, what you will need to do is ensure the heart rate is at an optimal level and here is how the reading for each of the five zones should look like. On a side note, the maximum heart rate for an individual can be calculating by subtracting your current age from 220.
Primarily, warming up the body for the exercise routine is necessary, so this part of the workout should be designed to stimulate the heart rate no more than simple walks. The advantages associated with this part of the routine include lowering the blood pressure, the bad cholesterol and diminishing the percentage of adipose tissue. In the warm-up phase, the exertion should only solicit 50 to 60 percent of the highest heart rate. Next, you will be moving to the temperate zone, where the exertion increases from 60 to 70 percent of the highest possible heart rate, burning up more calories in the process.
The aerobic zone, which has the same level of exertion as the constant-paced jog, implies you will need to use between 70 and 80 percent of the high end heart rate in order to keep up. The aerobic zone of the workout routine has the purpose of boosting the functioning of the respiratory and the cardiovascular system and strengthening the heart. In the anaerobic zone, which is basically the equivalent of intensive running; the level of the heart rate should vary between 80 and 90 percent of the maximum capacity.
Finally, the red line zone which is a part of the routine that aims to push your limits should be performed only for a short amount of time; this utilizes between 90 and 100 percent of the max heart rate. When using the cardio vascular exercise machines, most coaches and trainers advise people to shift between these zones frequently in order to attain optimal results.
Pauly Singh was reading some reviews of elliptical machines on the internet and was amazed to find the importance of monitoring your heart rate while using it. So he would like to share his experience to help you find the best elliptical trainers through his article.