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Heart Rate Best Way to Tell if You're Working Hard Enough
Dailynews.com
3/9/2007
Q: I am not sure what is a good intensity level. I work out on my treadmill four to five days a week for 45 minutes at a time. I burn 375 to 400 calories each time. I want to burn more fat. Should I slow down? I usually go about 4mph at 2, 4 and 6 for an incline, and I run for about six minutes out of the 45. Does that sounds too hard for a fat-burning work-out? For some reason I feel like I have to work really hard to get any results. Can you give me some insight? I am a 35-year-old woman. I weigh 150 pounds, and I am 5 feet 7. Your help would be greatly appreciated. – Andrea Jones, Bakersfield
A: Your body’s ability to burn fat can be measured using your heart rate. Your heart rate will change at different speeds depending on whether you are in shape, overworked, tired or out of shape. The heart rate at which your body is most efficient at burning fat is unique to each individual, and it is based on your genetics, the ability of your body to take in and use oxygen, and your fitness level. The good news is that you can find out the exact heart rate that makes you most efficient at burning fat as a fuel source. All you have to do is take an active metabolic test. The company that I highly recommend is New Leaf Fitness. To find your closest testing location, go to newleaffitness.com and enter your zip code. Sports Club LA, Equinox gyms and many private studios-including my own- use New Leaf Fitness Metabolic Tests. The price of the test starts at $150. Once you get tested, you’ll know if you need to speed up or slow down.
And to make sure you’re burning fat, make sure you’re testing your body composition. A simple scale can’t measure your results. The scale might not budge, but still you could be losing body fat. You can measure your body fat using a bioelectrical impedance scale (available at Wal-Mart or Target), skin fold measurements with a caliper or a trip to a healthcare center that offers the Bod Pod, an egg-shaped chamber that uses air-displacement technology. You also can use a measure tape to measure body circumference.
Of course, you also have to make sure that you are filling your body with wholesome food that is high in nutrition and low in processed sugar. You should be eating fewer calories than you burn, drinking half your body weight in ounces of water, and getting at least seven or eight hours of sleep each night. I also suggest replacing one or two of your cardio workouts with some type of resistance training: Yoga, Pilates, sculpting, circuit training or weight training. Finally, reconsider your goals. Are you working out to be healthy, or are you trying to change your body to look like someone else’s? Make sure you are training to be the best YOU that you can be, and love yourself through the journey.
Jeanette Jenkins, founder and president of the Hollywood Trainer (www.thehollywoodtrainer.com), has a bachelor of science degree in human kinetics from the University of Ottawa. A fitness industry veteran, she has worked with actors and professional athletes, including Queen Latifah, Taryn Manning and Terrell Owns. A resident on the Food Network’s weight-loss show, “Weighing In,” she also is one of 17 experts chosen for Nike’s Elite Athletes program. Send your fitness and nutrition questions to Jeanette at Jeanette.jenkins@dailynews.com, and check here in coming weeks for the answers. |
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