Shut Up and Train! by Deanne Panday

Author:Deanne Panday
Language: eng
Format: epub
ISBN: 9788184005240
Publisher: Random House Publishers India Pvt. Ltd.

Body Measurements

Body Fat Percentage

Medical Tests Including Blood Pressure, Cholesterol levels

Resting Heart Rate

Sit and Rise Test

Simple Flexibility Test

Strength Test (Push-ups)

All these factors give important metabolic indicators of your overall health. When you do a weight training programme consistently, you will see improvement in three areas:

Fat Percentage

Body Mass Index

Medical History

PUMP IT UP!

It’s important to combine cardiovascular activity with weight training to get the best benefits of exercise. Remember that any cardiovascular exercise will help you strengthen your heart and lungs. This in turn helps you improve your overall fitness and it compliments your weight training programme. So what are the numbers that can give you a good indicator that you are on the right track? It’s your Maximum Heart Rate (MHR), Target Heart Rate (THR), and VO2 max.

At the Heart of it All: Maximum Heart Rate (MHR) and Target Heart Rate (THR)

Maximum Heart Rate is the highest beats per minute your heart can do without any severe problems through exercise. Your age plays an important factor here.

You can get an accurate analysis of your MHR through a treadmill test done at any medical facility. Or you can use this formula:

Maximum Heart Rate = 220 – Age

Take a 30 year old man, Armaan. His maximum heart rate is 190 Beats Per Minute (BPM) (220-30).

You can now calculate your Target Heart Rate (THR). This is the range you need to exercise within to burn fat and to build muscle, without taxing your heart too much. It can be calculated as a range of 50 percent–85 percent intensity.

How to calculate your target heart rate

Highest Range of THR = 85 percent intensity = MHR × 0.85

Lowest Range of THR = 50 percent intensity = MHR × 0.5

So let’s take Armaan’s example again. His 85 percent intensity will be (190 × 0.85) = 161.5 BPM. And his lowest range will be (190 × 0.5) = 95 BPM.

Armaan’s target heart rate should be between 161 BPM and 95 BPM. If he records a 180 BPM while working out, that means he is doing too much and if he records an 80 BPM, that means he is shooting too below his target.

Smart Tip: True Lies on the Treadmill

When you get onto a treadmill, ski machine, or elliptical cycle, it is important that you enter your right weight and age. The data is used to calculate your target heart rate as you use the treadmill. Don’t cheat by entering a lower age, or weight, to impress your cute trainer—remember you are only cheating yourself!

Using a Heart Rate Monitor:

I recommend investing in a good heart rate monitor if you are serious about fitness. The gadget includes a watch to be worn on your wrist and a strap which wraps around your chest near your heart region.

Set up the heart rate monitor by following the manual. You need to punch in your data like height, weight, age, etc. The heart rate monitor then measures your target heart rate. When you exercise, it starts beeping when you go above your target heart rate. So then you know you need to slow down.

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