Daily Exercise and Diet Tips – Measure Fitness

Cardio fitness and monitoring your heart rate is a great indication of fitness and any underlying medical problems, I’ve included instruction on how to measure your heart rate and chart for your fitness heart rate zone. Also weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

Find your Heart Rate
1. Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly.
2. Place your index and middle fingers over the outside of your opposite wrist, just below the base of your thumb.

heart rate chart

heart rate chart

Heart Healthy Zone – This is a safe zone that can be reached by an easy walk. Best zone for beginners. This particular zone has been proven to decrease body fat, cholesterol and blood pressure.

Weight Management Zone – This zone provides the same benefits as the Heart Healthy Zone except that it is more intense and burns more calories. Can be reached by a fast walk or slow jog.

Aerobic Zone – This zone will improve your cardiovascular and respiratory system and will also increase the size and strength of your heart. Attained by a brisk jog.

Anaerobic Zone – A high intensity zone. Achieved by a “burning” run. In this zone, exercise intensity can be used to build your heart/ling capacity and endurance.

Red-Line Zone – This zone is a running at full speed. Use caution when exercising at this level.

1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,

(76 + 80 + 78) / 3= 78.
2. Find your maximum heart rate and heart rate reserve.

* Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be

220 – 24 = 196.
* Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 196 – 78 = 118
3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,

(118 * 0.6) + 78 = 149.
4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.
5. Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,

(149 + 172) / 2 = 161