January 12th, 2017 | Fitness, Wellness

Move Your Best: Measure Your Beat

Not getting the results you want from your workouts? Chances are, you’re working the wrong metabolic energy system in your body. Each type of fitness goal (weight loss, cardiovascular, toning, etc) requires efficient use of the body’s three energy systems. The best and easiest way to know which system you’re working is by monitoring your heart rate.

First things first:  Always consult a physician or exercise professional before joining any physical activity. With an overview of your medical history, these individuals will have a good understanding of what the best type of exercise is for you.

Benefits of Heart Rate Tracking

Anyone who is active—or trying to be more active—should have an activity monitor. Whether you’re walking on your lunch break or cycling long distance, it’s a huge benefit to know you’re getting the most out of your activity. If you don’t have an objective number to work with, then you’re just guessing. Having a monitor takes the guesswork out, as it tells you exactly where you should be. You can use a heart rate monitor on a variety of activities, including but not limited to: runs, hikes, climbs, snow sports, swims, triathlons, and even injury-rehabilitation exercises.

Heart Rate Monitor Checklist

Now that you’ve made up your mind, it’s time to get yourself a good heart rate monitor. You want to choose a monitor that will work as hard as you will. Here are some things to think about when shopping:

  1. Make sure the sensor has an optical photoplethysmograph (PPG). This will ensure the most accurate reading.
  2. It should be water-resistant, since you’ll be sweating.
  3. You’ll want a monitor that has a stopwatch, since some zones require longer or shorter exercise boughts.
  4. Lastly, get a monitor that actually looks good. When you look good, you feel good. When you feel good, you’ll perform at your best!

How to Get In The Zone

Once you pick the right heart rate monitor, you need to figure out what goal you want to work towards. Let’s take a look at the different types of exercise zones. Choose the zone that matches best to your fitness goals. What are you looking to achieve?

  • Moderate Activity: This is a great place to be pre-workout, right before you start any type of physical activity.
  • Weight Control: If you’re looking to shed those unwanted pounds, this is your zone!
  • Aerobic Endurance: Is heart health at the top of your priorities? Start here.
  • Anaerobic Strength: Want to put on some muscle mass and get stronger? Perform exercises with 3-10 repetitions while staying in this heart rate zone
  • VO2 Max Power: To move faster and push yourself to the max, this is the zone where you need to be!

How to Find Your Zone

  1. Find your age, located across the top of the chart. As an example, let’s choose 40 years old.
  2. Once you find your age, follow the column down to locate your desired exercise zone. Following our example, let’s pick Weight Control/ Fat Burn. When you scroll down to that zone on the chart, it places you in the 108-126 beats per minute range. This is where you’ll get the best results for burning fat!

With this information, you can create the best and most accurate exercise program tailored specifically for you. It’s time to strap on that heart rate monitor, get pumped up, and take steps to tackle those goals.


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Joe Rosenthal, Head of Rosenthal Sport & Fitness

Joe Rosenthal's passion for the game of golf, coupled with strength and conditioning, have helped focus his efforts to obtain his Bachelors degree in Kinesiology with an emphasis in physical therapy from San Diego State University. At SDSU, Joe was able to attain a well-rounded scope of the human body and its ability to perform movement. After completing his degree, Joe received his Certified Strength and Conditioning Specialist (CSCS) Certification and Titleist Performance Institute (TPI) Certification. Learn more about Joe and his golf conditioning program at  rosenthalsportandfitness.com.

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