Training using your target heart rate
February is heart month! We are sharing tips on training using your target heart rate to improve your cardio experience.
When creating a training plan to use on your home treadmill or home exercise bike, there are a variety of methods to help you achieve your goal. You can alternate intervals, work in circuits, or keep your rate of perceived exertion on a scale of 1 to 10 in mind when designing your workout plan.
Another option you can try when exercising on your home fitness equipment is training in your target heart rate zone.
Target heart zone training
During a workout session, it can be a challenge to know if you’re working too hard, not hard enough or just the right amount. Using your target heart rate takes the guesswork out and allows you to adjust your intensity levels to ensure that you’re getting the most out of your fitness session every time.
Your target heart rate is a percentage of your maximum heart rate. To calculate the maximum rate, just take 220 minus your age. For example, if you are 30, your maximum heart rate is 190. Once you have that number, you can check your heart rate throughout your workout to determine if you need to ease back on the intensity level or push yourself harder.
The American College of Sports Medicine recommends that people exercise in a target heart rate of 50 to 85 percent of their maximum heart rate. A range is offered because it depends on your fitness level. If you’re new to exercise or are just getting back into it, you’ll want to start working at the lower end of your target heart rate. Following our example, 50 percent of your maximum heart rate would be 95, so as your run on the TRUE ES700 Home Elliptical Trainer, you want to keep your heart rate right around that number. On the other hand, if you’ve been working out regularly for a while, you can push yourself to the higher end of the target heart rate spectrum. If you ride a TRUE ES900 Home Recumbent Bike at 85 percent of your maximum heart rate, you’ll want to be at 161.5. One benefit of exercising on the TRUE Fitness equipment is that you can take advantage of TRUE HRC Cruise Control. This allows you to lock in on your targeted heart rate, and once it’s entered, the Cruise Control will automatically adjust the speed and incline throughout your workout to ensure you maintain your target heart rate and get the most out of your session.
One way to determine if you’re in the zone is to test your pulse. Place your pointer and middle finger firmly but lightly on the inside of your wrist or on your neck below the angle of your jaw. You can also place your hand over your heart. Watch the clock for 60 seconds and count how many beats occur in that time frame. If it’s under the desired number, you need to push yourself harder and get your heart rate up, but if it’s over the number, you should ease off the intensity a little. Another option is to wear a heart rate monitor that will do the counting for you.