More Baby Steps

Ok, here we are on Christmas Eve and you have this shiny new HRM (heart rate monitor).  You've read the directions and tried on the chest strap.  Did you see your heart rate?  How cool was that?  We're going to establish several Heart Rate Zones.  Don't let this scare you, I'm gonna walk you through it step by step.  Now the first thing to do is figure out what your Resting Heart Rate is. This is very important because it establishes a base.  We need the absolute lowest rate at which your heart beats.  Believe it or not, your heart rate will begin to elevate the minute you get out of bed.  That's why I want you to put the HRM next to your bed tonight.  If you can, wear the strap and watch to bed.  If that's not comfortable, just put them on first thing when you wake up.  Turn it on and write down what your resting heart rate is.  This is not a test: don't get all excited about doing it right and have your heart rate skyrocket 'cause you're nervous.  It's important to get your Resting Heart Rate, but if you're off by a few beats, we're not gonna send you to the HRM police ;-) 

Some HRM straps require a smidgen of moisture (spit or water) to start transmitting, others transmit right away.  This is something you can figure out before tomorrow morning.  There is no "normal" Resting Heart Rate.  In fact as you get more and more fit, your Heart Rate Zones will change.  More on that later.

Once you get your Resting Heart Rate, the next step is to get your Maximum Heart Rate.  This isn't quite as easy as the Resting Heart Rate.  There are several ways to get the Maximum Heart Rate, I'll go over three: 1) Go to your doctor or a sports medicine facility and do a treadmill test while hooked up to The Machine.  This is the ideal situation and the least convenient/most costly.  I didn't do it but if you're so inclined, this would be the best, most accurate measurement.  Plus you'll get a doctor's evaluation of your physical condition; 2) You can put on your HRM, get on your bicycle and ride as hard as you can non-stop up the steepest hill you can find for about 15-20 minutes.  Make a note of your Maximum Heart Rate just before you pass out.  This is what I did.  This works with running too; 3) Perhaps the easiest (and least accurate) thing to do is estimate your Maximum Heart Rate.  The equation is easy: MHR = 220 - your age.  For example: MHR (Maximum Heart Rate) = 220 minus 45.  So, a 45 year old person's estimated MHR would be 175 bpm (beats per minute).  This is just an estimate, but it will get in the ball park for our purpose. 

Now that we have a Resting Heart Rate and a Maximum Heart Rate we will establish several Heart Rate Zones.  I'm gonna keep this simple and create only 4.  We have to do this in terms of percent so that everybody can plug in their specific numbers.

The first one is appropriately called heart rate Zone 1.  Zone 1 is any light and easy activity in which you are exerting very little energy, like a nice walk around the block.  This activity should raise your heart rate to approximately 50% of your max.  So if your Maximum Heart Rate is 175 beats per minute, 50% of that is about 88 beats per minute, and so your Zone 1 would begin at 88 beats per minute.  Make sense? 

Following the previous example, Zone 2 will start at 60%.  So again, if your Maximum Heart Rate is 175 beats per minute, 60% of that is 105 beats per minute.

Plugging in your own numbers but continuing to use my previous example, Zone 3 would begin at 70%.  So again, if your Maximum Heart Rate is 175 beats per minute, 70% of that is 123 beats per minute. 

Lastly, Zone 4 is 80%.  I think you're getting the hang of this: 175 bpm x .80 = 140 bpm.  For our purposes, we will seldom, if ever, have an activity in Zone 4. 

Now that we have several numbers above (in red), you may have noticed that they are not Zones, per se, but specific numbers.  The actual Zones are between the numbers.  So following the previous example, Zone 1 is any heart rate that is between 88  and 104 beats per minute.  Zone 2 is any heart rate between 105 and 122 beats per minute.  Zone 3 is any heart rate between 123 and 139 beats per minute.  Any heart rate >140 beats per minute is in Zone 4 and we're not concerned with that now. 

I hope this isn't overwhelming.  I've made it as uncomplicated as I can.  If you have questions, by all means ask.  We'll spend a vast majority of our time in Zone 2.  I think you have something to nibble on for awhile.  This blog is about YOU.  You need to prioritize as you see fit.  In other words, if you're serious and you're committed, NOTHING will get in your way.  On the other hand, if you find excuses, no matter how legit they may seem, this won't be successful for you and you might as well quit now.  YOU CAN'T TAKE ONE DAY OFF OF YOUR COMMITMENT.  Not one.

Your homework for today is to figure out all your Zones.  This should take you all of about 1 day or less.  You should start your program tomorrow and not stop for like a year.  Yes Christmas Day, there's no time like the present.  Remember I said NO EXCUSES.  Here's what you want to do, despite any activities you might have already planned: I'm partial to bicycle riding but walking, jogging, or running is just as good!  Put on your heart rate monitor and go outside for your activity. get into your Zone 2 heart rate, for an hour. 

I almost forgot, some of you have treadmills, fitness center memberships, stationary bikes, etc.  THESE ARE ALL FINE.  I'm partial to being outside, but the important thing is to get into the Zone. 

Why do we care about all this Zone stuff?!

Because if for example you were to just go out and start a jogging regimen, you could easily be jogging in Zone 3 or 4. These are not the optimal fat burning Zones. Be informed. See below:

Zone 1

This is the safest, most comfortable zone, reached by walking briskly. Here you strengthen your heart and improve muscle mass while you reduce body fat, cholesterol, blood pressure, and your risk for degenerative disease. You get healthier in this zone, but not more fit -- that is, it won't increase your endurance or strength but it will increase your health.

Zone 2

It's easily reached by jogging slowly. While still a relatively low level of effort, this zone starts training your body to increase the rate of fat release from the cells to the muscles for fuel. Some people call this the "fat burning zone" because up to 85 % of the total calories burned in this zone are fat calories.

Zone 3

In this zone -- reached by running easily as an example -- you improve your functional capacity. The number and size of your blood vessels actually increase, you step up your lung capacity and respiratory rate, and your heart increases in size and strength so you can exercise longer before becoming fatigued. You're still metabolizing fats and carbohydrates at about a 50-50 rate which means both are burning at the same ratio.

Zone 4

This is for VERY FIT individuals and we won't be concerned about Zone 4 here. This zone is reached by going hard -- running faster. Here you get faster and fitter, increasing your heart rate as you cross from aerobic to anaerobic training. At this point, your heart cannot pump enough blood and oxygen to supply the exercising muscles fully so they respond by continuing to contract anaerobically.

What I want you to do EVERY DAY is get into your Zone 2 heart rate, for an hour.  If it helps, you can do 1/2 hour in the morning and 1/2 hour in the afternoon or evening.  But you have to do it every day, whether it's raining or cold or whatever.  This will take some commitment.  Have you figured out yet that I'm partial to that word?  Commitment is exactly what you'll need to persevere.

per⋅se⋅vere

 /ˌpɜrsəˈvɪər/ Show Spelled Pronunciation [pur-suh-veer] Show IPA verb, -vered, -ver⋅ing.–verb (used without object)

1.	to persist in anything undertaken; maintain a purpose in spite of difficulty, obstacles, or discouragement; continue steadfastly.

Let me know if you have any questions or comments.  If any of the comments are negative, keep them to yourselves.  Cheers,

-Dave