Weeks 4 and 5 have rushed by; I’ve had an injury; been across the Tasman visiting family and, consequently, missed a couple of PT sessions. No gym however, is NO excuse and I’ve been walking new and interesting routes instead. I still managed to drop a total of 4cm – 2cm off my waist and 2cm off my chest.
With walking rather than high intensity weight training, the challenge has been knowing how hard to work, so understanding my optimum heart-rate zone was vital.
There are dozens of heart rate calculators online but the simplest way to calculate your maximum heart rate is to subtract your age from 220. This does not take into consideration gender, current level of fitness or weight, but it’s a good starting point. Now multiply by 0.50 for your lower end workout rate and 0.85 for your highest workout rate. This is your Target Heart-Rate Zone.
Jane is 26 years old
Maximum heart rate: 220 – 26 = 194
Target Heart-Rate Zone:
lower end: 194 x 0.50 = 97
high end: 194 x 0.85 = 165
Mark is 54 years old
Maximum heart rate: 220 – 54 = 166
Target Heart-Rate Zone:
lower end: 166 x .50 = 83
high end: 166 x .85 = 141
So, in a nutshell, make sure you stay within your target heart-rate zone when you’re working out.
With only three weeks to go in the Jetts 8-Week Challenge I am re-evaluating everything I am doing, the types of food passing my lips, the calorie intake versus those burnt, and the number and type of workouts I am doing each week. The initial enthusiasm has waned, I must admit, so the knowledge that I have only a few weeks left to achieve the best I possibly can is definitely motivation.
I’d love to hear from anyone challenging themselves in a similar way. Perhaps you are trying to balance your nutritional intake with energy output, or you've started working out with a personal trainer. Let us know how you’re going and maybe share some tips with us!
And remember, 'The secret of getting ahead is getting started' – Mark Twain.
* My health and fitness journey begins - Jetts 8 Week Challenge Week 1
* My health and fitness journey begins - Jetts 8 Week Challenge Week 2
* My health and fitness journey begins - Jetts 8 Week Challenge - week 3
#Natural Weight Loss
#Personal Journey Stories
#Self Help & Improvement
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