For most of us, there is a range of intensities that will be safe and effective to increasse cardiorespiratory benefits.

Maximal heart rate is the number related to your age.  As we age, our hearts will slow down.  So to estimate your MHR, simply subtract your age from 220, the theorical heart rate maximum.

The target heart rate zone used for heart rate training is the number of beats your heart should be beating during the actual aerobic exercise.  The most common range is 50 to 80 percent of your maximal heart rate.  For example, if you are heart rate training at 180 beats per minute, the low end will be about 90 beats per minute and the upper end will be around 144 beats per minute.

This range will indicate that the low end of the spectrum should be used by those persons beginning an aerobic or heart rate training program until they become more comfortable with their workouts.  The more fit the higher the percentage or the higher end of the spectrum.   Now remember, that the heart rate training if recommended for those individuals without any health problems.  And for those who do have some issues, please talk with your doctor first and discuss any meds you might be taking or any other issues influencing the heart rate.  Always be on the side of careful.

 Where would you monitor your heart rate?  Typically it is one of two places.  At the carotid artery at the side of the neck or the radial pulse at the base of the thumb.   The most accurate of pulse counts is the 10-second period.  Multiply the number of beats per 10 seconds by six.  One example would be a 10-second pulse count were 20, multiply it by six and your rate would 120 beats per minute.

Heart rate training can also be felt.  If you feel you are exercising too hard you probably are so the best thing to do is reduce your level of intensity and find the heart rate training that will work best for you!!

One more thing, the older you get, pay closer attention to your body, a lot is changing and things just aren’t the same as when you were younger. 

Walking weight loss is a simple, convenient program to begin.  The only thing you need is comfortable clothing, a good pair of walking shoes and a positive attitude!  If you love to talk get a friend, or if there isn’t anyone available take your dog with you, they need the exercise too!  In fact, our dog, Daisy, is walking with us 3 miles 4 times a week and she is improving her endurance, losing a little weight, plus loving to be out in the beautiful outdoors.

Remember to include a brief 5 minute warm-up to get the blood flowing and the heart pumping.   Forget about the speed, just start out at a comfortable speed while focusing on posture, keeping shoulders relaxed and head lifted.

Swing your arms naturally, breathe deeply!  A great way to know if you are walking too fast is if you can sing a tune or hold a conversation.  Start with a 5 minute stroll working up to a brisk walk, then add distance and then speed. 

As you begin to get fit, you will notice the ease in which you are now moving and can begin to incorporate hills to improve your cardiorespiratory endurance more.  Plus another benefit would be, it tones the legs and gluts!   Then conclude with some relaxing sretches that lengthen your muscles and leave you feeling refreshed and energized!

I feel a walking weight loss program needs music too!  It is a great way to add variety to your walk. It will also keep the noise down of the traffic around you. 

Lastly, make sure you journal your workouts.  Watch your progress and see how many miles you can put on those shoes of yours!   Remember the best schedule that you can have for your life is a walking weight loss schedule!

Now that you have calculated what your target heart rate zone should be, you now need to know how to use that information properly.  These numbers will serve you as a general guideline–or an indicator of how hard you really should be exercising.

Those who are just beginning an aerobic program should just aim for the low end of the zone and increase intensity as they become more and more comfortable with their workouts.  Those that are more seasoned in their workouts and have achieved a higher fitness level, may want to aim for the higher end of the zone.

Remember that the target heart rate zone is recommended for individuals without any health problems.  Furthermore, individuals that are taking medication that alter the heart rate should consult their physician for recommended exercise intensity.

Denipreston.com makes no representations or warranties as to its accuracy.  This calculator is provided for information purposes only and is not a substitute for professional medical advice.  You should consult your physician or other health care professional before making any decision based upon the general information presented here.

BMI is one of the mose efficient determinents when extra pounds may mean higher health risks.  The higher the BMI, the greater the risk of developing more health problems.  Some of the more common conditions related to overweight and obesity are:

• Diabetes
• Cancer
• Osteoarthritis
• High Blood Pressure
• Cardiovascular Disease
• Premature Death

When looking at the level of health risks associated with body weight, it is also important to look at additional factors that may be playing a part to a particular chronic disease.  Other factors that may contribute are:

• Family History Of Disease
• Cholesterol Level
• Blood Sugar Level
• Blood Pressure
• Waist Circumference
• Physical Activity
• Diet

No matter what your BMI may be, consult with your doctor to see if you are at an increased risk for disease and if you should begin to lose weight.  Even small weight losses (just 5-10% of your current body weight) may help to lower the risk of disease.  Physical activity and good nutrition are all key factors in living a healthy fit lifestyle while reducing your risk for health problems.

Denipreston.com makes no representations or warranties as to the accuracy of the BMI calculator.  This calculator is provided for information purposes only and is not a substitute for professional medical advice.  You should consult your physician or other health care professional before making any decision based upon the general information presented here.

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One common attitude that many seem to take is the more calories you burn, the better we feel about our workouts.  Simply burning calories will only take you so far in terms of better health.  Remember that it’s all about input and output, so if your consuming more than your expending you will never see the results you are looking for.  A well-balanced, low-fat diet, and plenty of rest is essential. 

With exercise, truth be told you get out of it what you put into it.  By just showing up and going through the motions really isn’t going to do much good for anybody.  To get the most out of your exercise session, give it your personal best effort, even if that means your best effort today is not as good as others might be doing. Never forget to always be looking for small ways to increase the number of calories that you burn each day.  You may be suprised to know that it is possible to burn more calories by just simply becoming more active day-to-day.  For example, take the stairs, walk to the mailbox rather than to drive,  and to perform chores around the house are great ways to burn more calories and control your body weight.

Denipreston.com makes no representation or warranties as to its accuracy of the calorie burn calculator.  This calculator is provided for information purposes only and is not a substitute for professional medical advice.  You should consult your physician or other health care professional before making any decision based upon the general information presented here.