This is a beginner workout that incorporates cardio to get your heart rate up and full body exercises to burn fat and calories. Be sure to watch Part 1 for instructions on each exercise. This workout will get you better and faster, results. Your diet is also essential to achieve your goals. Get on The Fresh Diet. Go to X8.thefreshdiet.com for your daily discount. www.AreYouX.com for more on the X8 Fitness Team (by: Viktoria Telek)
www.facebook.com TRAINING ZONES Healthy Heart Zone (Warm up) — 50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats! Fitness Zone (Fat Burning) — 60 – 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%. Aerobic Zone (Endurance Training) — 70 – 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat. Anaerobic Zone (Performance Training) — 80 – 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat. Red Line (Maximum Effort) — 90 – 100% of maximum heart rate: Although this zone …
Denise Austin: Cardio Fat-Burn Workout is designed to raise the heart rate and boost the metabolism for an ultra-effective calorie-burning experience. This series of low intensity cardio exercises are easy on the joints and will sculpt muscle in the legs while toning the entire body. Iconic Trainer, Denise Austin takes you through this aerobic workout that will blast away the pounds and sculpt a fit and toned beach-ready body. For more fat-burning cardio workouts, click here: bit.ly For full selection of great workouts like this one, visit the BeFit Channel on YouTube: www.youtube.com Check us out on Facebook: www.facebook.com Follow us on Twitter at: www.twitter.com Check us out on Pinterest: www.pinterest.com
ACSM Certified Personal Fitness Trainer Danny Gordon, and Owner of The Body Studio for Fitness, talks about the tool he & his clients use to stay fit! The Polar FT-7 (Latest Version of model F7) is for those who want to know if they are improving their fitness or burning fat. The EnergyPointer tells you if the main effect of your training is fitness improvement or fat burning, displays calories burned and comes with comfortable textile transmitter and coded heart rate transmission to avoid cross-talk.
Had lots of questions on how to use a polar heart rate monitor. This should help with any chest strap heart rate monitor. If you have additional questions please feel free to message me www.facebook.com/heather.foltz www.heatherfoltz.com Polar FT4
www.facebook.com TRAINING ZONES Healthy Heart Zone (Warm up) — 50 – 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats! Fitness Zone (Fat Burning) — 60 – 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%. Aerobic Zone (Endurance Training) — 70 – 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat. Anaerobic Zone (Performance Training) — 80 – 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat. Red Line (Maximum Effort) — 90 – 100% of maximum heart rate: Although this zone …
www.reviewed-ez.com Timex T5G971 Unisex Sports Personal Heart Rate Monitor Watch Review Here is a short review of Timex T5G971 Unisex Sports Personal Heart Rate Monitor Watch and check out the great deals. Click The Link Below www.reviewed-ez.com
www.maxreynoso.com Knowing your Target Heart Rate Zone can help you make your cardiovascular sessions more productive. Active U is a division of the Active Life Fitness LLC were we strive to educate, motivate and inspire you to live healthier! Formula 200 – age – resting heart rate = ______ Take that number and multiply it by .55, .65, or .85 ______ X .55 = ______ X .65 = ______ X .85 = Then take the answer and add back your resting heart rate. You can download the worksheet here: files.me.com Visit www.maxreynoso.com for more information Follow me www.facebook.maxreynoso.com http Active U – were I strive to educate, motivate and inspire you to live healthier! Please don’t forget to subscribe and rate. Thank you from Max Reynoso.
Quick guide on how to use a heart rate monitor: Max Heart Rate for men: 220 – age Max Heart Rate for women: 226 – age Training Zone 65%-85% of max heart rate
Viktoria Telek (www.viktoriatelek.com) shows you how you can get in shape, lose weight, burn more calories with this total body workout. The workout consists of 6 different exercises targeting your upper body, lower body, glutes, legs, core and back. The workout also incorporates Cardio to get your heart rate up, burn fat and more calories.
www.facebook.com Workout program below! Subscribe Speed Skaters are an awesome cardio exercise that all fitness levels can do! Beginner, Intermediate and Advanced! Make sure your knees are slightly bent, core always tight and butt in the air! Speed Skaters: Sets: 2-6 Reps 1-2 mins = High heart rate & awesome calorie burn Thanks so much for reading & watching! Find more fitness diet tips on my FB & Twitter! Check it out! Facebook Fan Page: www.facebook.com Tweet Tweet: Follow me @ twitter.com
Demonstrating heartrate monitor for Nokia smartphones. The app is a handy tool for calculating your heartrate within seconds. The app is available at Nokia Ovi Store: store.ovi.com
A continuation on the 6 Part Series, “Luke Jensen and Cardio Tennis.” Get all the info on Cardio Tennis from Luke. He shows you how Cardio Tennis can be such a great heart pumping fun fitness activity while improving your tennis skills. Enjoy
im trying to lose weight by eating healthy food, watching my calorie intake, and being active. i try and do something active for at least 30 mins a day, even if its just walking on the treadmill. well on my treadmill, there is a heart rate monitor chart, and it gives heart rates for your age, and one column is for cardio and the other is for fat loss. the fat loss is a much lower heart rate than the cardio. can someone please explain this to me? i am female, 21 years old, and i weigh 212 pounds, what should be my target heart rate to lose weight? is a cardio heart rate counter productive? what about all the talk of interval training?
A continuation on the 6 Part Series, “Luke Jensen and Cardio Tennis.” Get all the info on Cardio Tennis from Luke. He shows you how Cardio Tennis can be such a great heart pumping fun fitness activity while improving your tennis skills. Enjoy!
My max heart rate for my body size/female is 194 (or so the websites say). I purchased a hr monitor and wear it during my 60 spinning class. I believe I’ve calculated my resting hr to be around 62 but it is VERY easy to get my hr up. I have definitely gotten it up into the 190s during spinning class (it is rigorous though) but even walking into the gym, doing strength training, etc. gets it up a little too high I think. The last spinning class I took, I monitored the girl’s hr watch next to me and mine seemed to be consistently 20 beats ahead the entire class. If I were to have my hr at the bpm she had, I wouldn’t feel like I got a good workout.
I understand a way to determine whether or not you are in shape is to see how quickly your hr goes down after exercising…but are there other ways also? Am I just completely out of shape because my hr goes up very quickly?
Thanks for the responses – I’ve been taking this spinning class (which are 60 mins long) for several months now…consistently for a year, maybe taking (at most) 1 month off. The problem is that it is only 1 day a week and on average I would maybe do only one other day of cardio during the same week. So I guess taking this intense cardio class only once a week isnt really doing much?
To help be the most productive while working on your cardio, a heart rate monitor can aid you to help with your training. This video will help you maximize your potential with the use of the heart rate monitor
I’m not a hard-core exerciser- just looking for a way to see that I’m in my target zone during cardio. I used to have one that strapped around my waist and sent the rate message to my wrist band. But I don’t need something fancy.
Do you use one yourself? I’m not looking to spend a lot.
I am 20, 5’8" and 14 stone.
I am doing Jillian Michaels workouts at the moment. I have all her DVD’s and her biggest loser ones too and I do them all in rotation so my body doesnt become used to a specific exercise routine.
I exercise 6, sometimes 7, days a week. I eat a healthy diet and never above 1300 calories per day.
I bought a heart rate monitor yesterday and used it with her 40 min "banish fat boost metabolism" workout which is all cardio. It told me I had burned 400 calories and 1.82 ozs of fat. I don’t know whether this is good or not?
Also, since doing these workouts my legs have got rock solid…it’s brilliant! They’ve really toned up. But I don’t seem to be losing any weight on the scales…or toning up anywhere else on my body. It seems to just be my calves, quads and hammys. My inner thighs are still flabby. As is my stomach and arms and I still have back fat (by the way I have been working out for 3 weeks now). I would have expected to see a little more improvement than what I have? Why am I not losing weight or toning up anywhere but my legs?
Put your finger on your iphone camera, and we extract your heart signal ! How it can be useful ? To evaluate and monitor your physical fitness. (App Link : itunes.apple.com Whether you’re a marathon runner or a couch potato (sedentary), you probably have some idea of how fit you are. But having more than a general sense of your fitness level can help you set fitness goals, monitor how you’re doing and maintain your motivation. This application offers an easy way to measure your heart fitness—one of the most important indicators of your overall physical health. Heart fitness is a prime bulwark against myriad medical problems, including but not limited to the No. 1 killer in the United States, heart disease; more than 70 million Americans suffer from some form of it. This test really couldn’t be easier: all you need is to cover iPhone camera with your fingertip and proceed to 30s physiological measurement. During measurement the instantaneous heart rate is monitored in beats per minute (BPM) and the physiological plethysmographic signal is also displayed. Make sure that finger detection gauge is green and full before and while you are making measurement, and that you are in sitting position for 5 min at least. A low heart rate at rest suggests that your body is physically fit—a key element of a healthy body—so the lower the figure, the greater your cardio fitness. (Source: American heart association). Once you have the number of beats per minute, it’s easy to gauge your …
Become a more efficient fat burning machine! The YMCA’s Heart Rate Training will help you identify where your heart rate should be during cardiovascular activities so you’re burning the highest level of calories and fat. Learn about your aerobic base, your anaerobic threshold, interval training and tracking your heart rate using our Heart Rate Zone Chart and this Introduction. Four words, powerful values: Caring, Honesty, Respect and Responsibility. These are the values at the foundation of the YMCA. They guide the Y’s programs, services and people. CARING: Your goals and needs come first here. The Y truly cares about the wellbeing of you and your family at every touchpoint. HONESTY: The Y insists on utmost honesty with every interaction. Honesty results in positive relationships and helps you reach your goals. RESPECT: The Y is here to serve everyone with nothing but the utmost respect for the individual. RESPONSIBIITY: The Y exists to serve you and the community with programs and services that you find valuable and with results that you asked for. The Y takes its responsibility to its members seriously. Commitment to Diversity — Welcome to All The YMCA is a membership-based organization and welcomes women, men, girls and boys of all ages, races, ethnicities, religion, sexual orientations, abilities and financial circumstances. The Y takes its cue from the communities it serves to reflect its unique needs through offerings to members. ymcatwincities.org
I’ve been trying to work out 4-5 days a week for about an hour a day. My 5 year old son is always running around seeming to purposely get in my way. I try to make him understand that when I tell him to get out of the way it’s not to be mean, but so I won’t bump into him, kick him, or hurt him in any way while doing my exercise moves. I’ve tried keeping him busy with something else, but it never works. I’ve tried the kid workouts they have on Exercisetv on demand, but he gets bored with those. I’ve tried letting him exercise with me using my workouts but he always wants to get right under foot. I tried teaching him that each of us needs our own exercise space, but no matter where I move to get out of HIS way he jumps right in front of me to get in mine. The majority of the time I can’t even get my heart rate to a good pace during cardio because I’m constantly having to stop. I watch my diet and already run around with him outside, pick him up swinging him around while playing, and all of the "every day activities" that the pros suggest to exercise with kids, but I think I have a naturally slow metabolism(even though I’m only 25) because I never see results from these activities, which is why I think I need this extra workout. My husband works 5pm until 7am and sleeps until 1pm, then I have to work 4pm-9pm, my son and I get home about 10pm. The time between my husband getting up and me going to work I have to fix lunch and take that time to clean up the house while he spends time with our son. The only child-free time I’d have to work out is around 11pm when my son is in bed, but by then I am so exhausted from the busy day that I can’t get motivated to do any kind of work out and I have to go to sleep by 12 to get enough rest to be up and start the day over at 7am the next morning. With all that said, does anyone have an helpful suggestions?
Im within normal weight range for my height. I rejoined my gym in early April and since then, have gone up 4 pounds…I workout an hour cardio within my target heart range and do weight training and ab work for about 1/2 hour as laid out by a trainer. I burn about 700-800 calories according to my heart rate monitor…I consume 1250-1500 calories per day, a clean eating diet, no processed foods or white flours/sugars. HELP!!! I also notice that my abdominal area SEEMS more flabby…what the heck am I doing wrong???
www.followholly.com FollowHolly – Diet, Fitness & Zen Fitness and wellness expert Holly Mosier’s tip on using a heart rate monitor to get the most out of your workouts.
Speed Skaters are an awesome cardio exercise that all fitness levels can do! Beginner, Intermediate and Advanced! Make sure your knees are slightly bent, core always tight and butt in the air! Speed Skaters: Sets: 2-6 Reps 1-2 mins = High heart rate & awesome calorie burn Thanks so much for reading & watching! Find more fitness diet tips on my FB & Twitter! Check it out! Facebook Fan Page: www.facebook.com Tweet Tweet: Follow me @ twitter.com