Get Fit With Jdec Post 2

Ok now that we have obtained our resting heart rates we can find our target heart rate zone. This is the level in which we want our heart rate to be in while we train. American College of Sports Medicine states that in order to get the full health benefits from training, we must work out within 65%-85% of our maximum heart rate for a minimum of 20 minutes a day 3 days per week. As far as the fuel we burn, the lower end of the % is said to burn mostly fat and the higher end burns the carbohydrates your body has stored. I am a believer in burning more calories. Yes you may burn for fat at a lower % but you burn more calories at a higher %. One pound is equal to 3500 calories. So in order to lose one pound, we must burn off 3500 calories. Now we all have our own BMR which stands for basil metabolic rate. This means how many calories do we burn at rest. Your body needs to use the fuel it has to sustain our lives every second of everyday. This is vital to dropping those pounds and keeping them off. Everyones BMR Is different. An individual with a higher % of muscle will burn more calories at rest than one who has a lower % of muscle and a higher % of fat. This is why it is important to weight train in conjunction with cardiovascular training. As an estimate, the average human being burns one calorie per minute at rest. That is roughly 1440 calories you burn for simply laying on the couch. In theory, if you were to only take in day 500 calories a day, doing nothing but laying on the couch all day, you will burn a pound of fat every 3 days give or take. Sounds great right? Well its not. First off living on 500 calories a day is dangerous. Second if you try and lose your weight this way, you will look sickly, not healthy in the least and third, you will also lose muscle along with fat which is also dangerous to your body, especially for women. Now nobody sits at home and does nothing all day so we all burn more than just our BMR. The good thing here is every movement we produce burns calories. Let's say on a regular day we burn 2500 calories without exercising. This is a good base to start at. Now let's say you take in 2800 calories a day. We have a surplus of 300 calories a day that our body is storing as fat. In 12 days we would gain one pound of fat. This is how the majority of people gain their weight. Over the course of a year that would add up to 30 pounds. So our first plan is to count our calories. Unless you have access to equipment that can tell you exactly how many calories you burn at rest, we are stuck having to estimate. They are many charts online to help you woth this, but of you are to lazy to search, use 1 calorie per minute if your average, 1.5 calories if you have a low body fat percentage and high lean body weight, and .8 calories. Per minute if you are overweight to obese. Multiply this number by 60 and then by 24. This number is how many calories you burn at rest throughout 24 hours. If you want to do this correct, do a search for an activity calculator or calories burned calculator. This tool, will allow you to find how many calories you burn doing your daily routines. take this number and add it to your BMR number to get your total caloric expenditure for 24 hours. Once we have this value, we can figure out how many calories of food you need to take in a day to lose weight, gain weight, or just simply maintain your current weight. Now for example let's say we burn 1500 calories at rest with another 500 with our daily activities. This is 2000 calories we burn a day. Now you have been gaining weight so let's say on average you take in 2300 calories a day. To lose weight, we would haveto burn 400 calories a day through exercise. That would equal out to losing one pound every 35 days. That really isn't to great is it? Now you may see the importance of changing your eating habits along with exercising. Take those same numbers and just cut out 200 calories a day and every 11 days you would lose one pound. This is much better right? So our goal is to burn 150-300 calories every day through exercise at a minimum as well as at least 200 calories we take in a day. This is the bare minimum, obviously more would equal faster weight loss, but do not go overboard. Losing weight to fast can be dangerous as I have already mentioned in my first post. Now remember at the beginning of this post I spoke about your Target Heart Rate Zone? I tended to Stream off today so I apologize for being all over the place with this post. To obtain our zones, we take our age and subtract it by 220 we then minus that number from our resting heart rate. Next we multiply that number by the % we want our heart rate to be in, ie 65%. Once we get this number we then add it to out resting heart rate again. Here is an example. Your 28 so you minus that from 220 and get 192. We minus this number by our resting heart rate. You then multiply that by your percentage so well take 65%. We get 124. Now we add this number to our resting heart rate. This number will produce 65% of our maximum heart rate. To get our training zone, we do the same equation but plug in 85% instead of 65%. This is the range in which we want our heart rate to be in during exercise. The higher you go, the more calories you will burn. Obviously the longer in duration will also burn more calories. It is important to be in your zone for at least 20 minutes. I am sorry of I was all over the place tonight. Its 2 am and I am tired. Until next time my friends.

Jdec