Heart rate is not just how fast your blood pumps. Heart rate is the speed at which you are burning energy. Why do large people who do very little get tired so easily? Because being out of shape has raised their heart rate. It's the same as why you can workout out at a fast pace for 20 min and have the same fatigue as when you walk 4 miles.
You can find your resting heart rate by laying down and counting your pulse for 10 seconds. Multiply that by 6 and that is your resting heart rate. The average person has a HR of 60-80. The lower the number, the more fit your heart is. The higher the number, the more stress your heart has to pump blood. The only time your heart should be stressed is when you are physically active. If it stays up around 90 you may want to see a doctor. When I first started my weight loss at 305 lbs my resting HR was 87. Now (247) its 71.
To find your maximum HR (what you shouldn't pass) take 220 and subtract your age.
When doing cardio or large muscle group strength training your heart rate should be at 65 to 85% of your maximum HR. That formula is: (220-age)x .65 and (220-age)x .85...
For example me:
220-27= 193 (max heart rate)
193 x .65= 125.5 (minimum cardio)
193 x. 85= 164 (maximum cardio)
A lot of people say theres a fat burn heart rate, a muscle buiding heart rate, and a cardio heart rate. Here's the thing- the ammount of calories difference that goes straight to burning fat is so minimal that here's the best solution- JUST KEEP YOUR HEART RATE UP!
When it comes to wanting to build stamina and keep your metabolism burning harder for longer you can do interval training. That means you take your HR up to your max cardio for about 5 min, drop it to minimum HR for 2 min, raise, drop, raise, drop. If you're just starting out JUST KEEP YOUR HEART RATE UP. If you enjoy dancing, don't worry about intervals. That's not the right exercise for building stamina. A mixed class that does dance then weights is great for interval because weights don't really build up HR. Both classes are also great for keeping your metabolism going for longer because either way it's a raised HR for at least 20 minutes.
The first 30 min of your workout is when you get the most results so it's best if you do a short warm up (about 5 min) then go into your cardio.
If you have any questions, please email me at forgivenscreenprints@yahoo.com or leave me a message on here.
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