The concept of heart rate is easy to understand: It’s the rate at which your heart beats and pumps blood through your body. Heart rates adjust based on physical activity. The easier the activity, the slower your heart rate. Likewise, the harder the activity, the faster your heart rate. In terms of working out, slow and steady cardio keeps the heart rate stable and slow, while high-intensity cardio will speed things up. Keeping an eye on your heart rate is a great tool when working out. When we work out, we want to keep our heart rate in what’s known as our Target Heart Rate or THR. Before you can use your THR to measure your fitness level, you’ll need to know how to measure your target heart rate and a target heart rate workout.
To find your target heart rate, you’ll use a somewhat complicated-looking equation. However, the equation itself is relatively simple.
MHR= 220- your ageTHR= MHR x % capacity of work
Example: If you are 31 years old
MHR= 220-31= 189 bpm
THR= 189bmp x 0.7 and 0.85
Target Heart Rate= 132.3- 160.65 (bottom end to top end)
One major goal of HIIT Cardio workouts should always be to keep your heart rate in the target heart rate zone for as long as possible. It’s important to wear a heart rate monitor during your target heart rate workout so you can make the proper calculations, before, during and after.
More great tools to have for target heart rate workout include dumbbells, journal, and pen so you can write down any measurements you find. Once you’ve found and hit your target heart rate your body will be working hard and burn more calories. The effects will be a faster metabolism for up to 72 hours after your workout.
For these workouts, do 4-5 rounds within a 30 minute period, don’t rest between exercises unless you absolutely have to and make sure you time everything. If you’re just starting out, take it slowly, aim for 3 rounds within the same 30 minute period.
Place a dumbbell on each side of a flat bench. Place your right leg on top of the end of the bench and bend at the waist so your body is parallel to the floor. With your left hand, pick up the dumbbell on the floor and hold the weight while keeping your back straight. Pull the dumbbell straight up to the side of your chest. Lower the weight and repeat for the specified amount of reps. Then switch arms and legs.
Stand with one dumbbell in each hand and use a jumping motion to bring the dumbbells up to shoulder height. Your palms should be facing each other. Begin the movement with a squat, flexing your knees and hips to lower your body as low as you can. Pause once there and then return to a standing position. Once in a standing position again, press the weight overhead then return to the shoulders. Repeat this movement for 20 reps.
Hold a pair of dumbbells as you stand with your feet and knees together. Bend your elbows to bring the weights to your shoulders by doing a bicep curl. Lower your arm toward the floor while taking a large step to the left with your left foot and lunging forward. Keep your toes pointed, back straight and extend your knee, driving your weight to the right. Once forward, pause and return to the starting position to do another bicep curl. Repeat the motion with the other leg and to the other side for a total of 20 reps.
Stand straight, holding a dumbbell in each hand, by your sides. Take a giant step forward with your right foot, aim for about two feet in front of you. Lower your upper body down. Do not allow your knee to go past your toes, and keep your back as straight as possible. Use the heel of your foot to push back up into the starting position. Lift the dumbbells to your sides with a slight bend of the elbow, do not swing your arms into place. Continue to raise the dumbbells until your arms are parallel to the floor. Lower the dumbbells back down slowly then, start the lunge on the opposite foot. Repeat the movements for the total amount of reps.
Lie on your right side on the floor, use a mat if needed and rest your left foot rested on top of your right foot. Bend your right knee if you need to make the exercise easier. Place your right forearm flat on the floor and use it to raise your body. Your forearm should be perpendicular to your body and your upper arm straight down with your elbow bent. Once in position, raise your left forearm above you, then lower it so that it goes under your torso and you are facing the floor. Raise the arm again straight up and repeat for 15 reps before switching sides. Rest for 30 seconds and then repeat.