What's your maximum heart rate and why does it matter?
We are already on our second workout Wednesday! Be sure to give us some feedback on how these workouts go for you. We would love to hear from you! We have another great full body session for you today. First, I am going to touch on something you may want to consider: your heart rate and why it matters.
How do I determine my maximum heart rate?
There is a very simple formula that many fitness professionals use: 220 minus your age is approximately your max heart rate. Why approximately? If you are an endurance athlete, your max heart rate may differ from this formula because you will have a greater threshold. If you are 150 pounds overweight and you have not exercised in 10 years your maximum heart rate will be different from this approximation as your threshold will be much less. According to Active.com, "It is recommended that you exercise within 55-85 percent of your maximum heart rate to get the best results from aerobic exercise. The MHR is the upper limit of what your cardiovascular system can handle during physical activity."
Consider this heart rate zone chart while preparing for and completing your workouts.
How do I determine what my heart rate is while I am exercising?
Count your heart beats for 10 seconds and multiply that number by 6. This number is your heart rate. What you are trying to accomplish with your fitness determines where you want your heart rate to be. Be aware that if your goal is weight loss, you will need to venture out of the Fat Burning zone at times and into the Cardio, Hard Core, and HIIT zones for maximum results. You cannot just simply stay in the Fat Burning zone and not raise your heart rate above that. You will not be fully conditioned if you do this and you won't improve your endurance nor cardio capacity. Our bodies require a combination of all heart rate zones for maximum results. As your fitness develops, your Fat Burning zone will change because your threshold will increase.
Wednesday Workout #2: Shuffle Me Strong
Equipment: Dumbbells, a slam ball (or med ball), and a box (or bench).
Scale to your fitness level:
Heavy dumbbells: 8-10 reps
Shuffle touch: 1 min
Modified 1
Medium dumbbells: 12-15 reps
Shuffle touch: 45 min
Modified 2
Light dumbbells: 15-20 reps
Shuffle touch: 30 sec
Perform shuffle touch between each exercise. Complete 3-4 rounds.
Split squats
Shuffle touch
Crush press
Shuffle touch
Slam or med ball from knees
Shuffle touch
Step ups
Shuffle touch
Plank rows
Shuffle touch
