Ok ya'll... now if you all have not experienced training in the cardio training zone, then you are not exercising right. This is the zone where it feels incredible to exercise... I mean incredible. And it has everything to do with your heart rate. This zone will make you feel great immediately after you are done. And without me being all scientific and academic, I will attempt explain to you how to find your zone.
First, before you know your training zone, you will first need to know your maximum heart rate. This number is the RED ZONE when it comes to exercising. Stay away from this number. So whatever your age is, subtract that from 220 (some magic number). So for example if you are 30, your maximum heart rate is 190. So when you are exercising... STAY AWAY FROM THIS NUMBER. If you are 40, your maximum heart rate is 180... so while exercising... STAY AWAY FROM THIS ZONE!!!
Now that you know the danger zone, the point of ridiculous exertion, lets find the guut guut zone. It's actually lower than the maximum heart rate. It is just a portion of your maximum heart rate, 75-85 % of the maximum heart rate. So if you are 40, this magical zone is between 135-153. This is the number of times your heart needs to beat per minute to get maximum training results that will most likely keep you from workout fatigue.
If you are apart of Big Boned Fitness' community, it is important to know your zone numbers. These numbers will keep you motivated to stay on that path for becoming a fitter you.
Wishing you all the best! Muah!
The exercise industry is infatuated with the heart rate. And before I really started to connect the dots on how monitoring my heart rate during exercise, I underestimated just how important it was to training. I would hear fitness instructors saying to take your pulse for 10 seconds and multiply by so and so. Then I would see the heart rate monitors on the exercise equipment. I would play the game and see how fast my heart was beating but it still did not click in my head just how this could help me lose my weight.
It wasn't until my good friend and spin instructor and I got into a discussion of heart rate monitors and using them in class. Here I was with a fitness certification and I could not tell you the first thing about the importance of your heart rate during exercise. I'm not sure what made me get my first Polar heart rate monitor, but after I did, it really changed my workout.
Now let me break it down to you. There is a maximum heart rate. This is a number you want to stay very far from while exercising. Staying at this level can tear up something and demotivate you from continuing and exercise program. Then there is the scientific "cardio training level" heart rate (range varies between 75-90% of maximum heart rate). And this depends on your age. It is always lower than the maximum heart rate. And if you make sure you stay in this level, you will see that your body won't go into convulsions in the middle of cardio performance. And when you go home and rest, rest will be good.
This monitor allowed me to know when I was burning myself out. And I think this is a huge factor for overweight and obese folks. We haven't exercised in so long so that when we finally step up into the box, our body's are not conditioned for performance, and the rate skyrockets to maximum levels quickly. And we are unaware because we don't monitor it through these handy devices. I recommend Polar's heart rate monitors as a very accurate way to ensure you stay in the cardio training zone so you can improve your levels and stay on the right path to getting in shape.
I am an affiliate of Polar's products, but only because I use them and see their value for myself. Check out their site for a monitor that will fit your lifestyle.
Being a fitness enthusiast and a plus size model, it upsets me when I see images of plus size women and fitness in a tone of jest. After I threw myself into fitness I realized I did not see any strong images of plus size women who dominated the fitness industry. The only images I saw were more of being made fun of. I saw a lot of satire. A lot of jokie jokes.
And as a proud plus size woman who owns every curve I have, I don't like people joking about my size and my ability to be fit. I remember when I taught a class at a Vixen studio in Orlando. It was a low impact cardio class. I was the heaviest person in the class. But as I was going through an exercise for the arms, I remember hearing the two owners of the studio (they were testing out my class) saying how their arms were really burning. I felt a little like, what?? And I came to understand that just because you are thin, it does not mean you are more physically fit than someone who is carrying a little more load all around.
So that's one of the reasons for me pushing out good strong images of plus size women and fitness. Of course, I'm swimming upstream against many sterotypes against fat women in general. But hey, if not me, then who?
It is scientific fact that it takes 21 days to create a habit. So this is why I love to do these self inflicted 21 Day Challenges. My secret to this is to modify eating and exercises gradually to avoid that dreaded fall off when you've gone to the gym 5 days straight and the result is 2 pounds gained. The idea is that you don't think about the weight loss, but you focus on creating new habits that will contribute to weight loss.
My second 21 Day Challenge consisted of me getting back into the swing of my strength interval training and flexibility exercises. I also started taking a weight release supplement. The weird thing is I weighed myself in the middle of this challenge and saw I had gained 2 pounds. I was so depressed. I cursed at the scale. And I walked away. But I stayed with it. At the end, I lost those 2 pounds and took me back to the results I had from the detox.
During this time I noticed my joints popped a lot. I stopped taking the supplement. I figured I'd eliminate the last thing I had added to my regimen. It seemed to work, but I also was sleep deprived. So I'm not really sure exactly what happened. But by the end, me and my beautiful buns of steel were feeling like the body was more prepared for training. So let the training begin!!