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For example, if you are 35 years old, your theoretical maximum heart rate is 185. Establish your THRR by multiplying this number (185) first by 60% to establish the lower limit and then by 85% to establish the upper limit. Examples for age 35: Fat Loss Training Range: Lower limit: (220 less 35 185) X .60 111 beats/min. == Upper limit: (220 less 35 185) X .75 139 beats/min. == Cardiorespiratory Training Range: Lower Limit (220 less 35 =185) x .75 =139 beats/minute Upper Limit (220 less 35=185) x.85 =157 beats/minute NOTE: A stress test administered by a doctor is the most accurate method of determining your maximum heart rate and overall cardiorespiratory condition. We strongly recommend that you see a doctor before beginning any exercise program, especially if you have a history of high blood pressure, heart problems, or if you are over the age of 45. You and your doctor can decide whether a maximum stress test is advisable. By making sure your heart rate stays within your range during workouts, you will achieve optimal training benefits with minimal stress to your cardiorespiratory system. As your fitness program progresses, your aerobic capacity will build and your body will begin to show the benefits of what is referred to by fitness experts as the training effect. Table 5 on page 55 can be used to determine your training heart rate range for fat loss and cardiorespiratory improvement. . American College of Sports Meoicine, Guidelines for Exercise Testing and Prescription (Lea & Febiger:Philadelphia, 1986),p.32. Checking Your Pulse For best results, stay within your THRR during exercise. To do this, check your pulse periodically during your workout. (See Figure 4 on page 14 for the times to .check your heart rate during the Hill Profile program.) You may wish to use the optional chest strap, but your own two fingers will suffice. A pulse can be conveniently monitored in two locations: (1) halfway between the ear and windpipe on the neck or (2) on the thumb side of the inside of the wrist. To monitor your pulse, hold your index and middle fingers together against either site. (The neck site is easiest during exercise.) CAUTION: neck pulse. cause the Do Exheart not cessive to press slow too pressure down. hard, escan pecially reduce when blood taking flow and a A 15-second count is recommended. Your heart rate per minute is four times the 15-second count. Figure 8: Training Zone Chart TRAINING ZONE CHART 200 100% 195 185 180 175 85% W I :) 75% 155 Z 100% ~ in ~ 60% W In 85% 75% 60% 202530354045505560 65 AGE D D Training above 85% of your theoretical maximum heart rate is not recommended. . . CARDIORESPIRATORY TRAINING RANGE --between 75% and 85% of your theoretical maximum heart rate. D D FAT LOSS TRAINING RANGE --between 60% and 75% of your theoretical maximum heart rate. . . For most people, training benefits are difficult to achieve if performed below 60% of their theoretical maximum heart rate. How to Stay Motivated Maintaining consistent exercise habits is a big challenge. Adherence to a training program results in tremendous rewards. Once you begin to notice how much better you look and feel) you will wonder how you ever got along without a regular exercise program. You will look forward to your next workout. The physiological and psychological benefits are not immediately apparent. Sometimes it is hard to stay motivated until you begin to see' results. The following tips are a few of the more popular and effective strategies used by successful athletes, coaches, and sports physiologists to maintain a high degree of motivation. 1. Be Responsible. When it comes to the bottom line, you make the decision whether to exercise or watch TV, whether to refuse that extra pastry or to indulge. While the pressures of daily life often seem to force you into putting off exercise, remind yourself that it's your health that's at stake. 2. Be Disciplined. Discipline is the day-to-day ability to make the health-conscious decision every time you have a choice. A routine time and place for exercise is a simple first step. You may even consider writing down your exercise session in a daily appointment book, as if it were a business appointment. This will ensure that other activities will not interfere. 3. Rehearse Mentally. Visualize the actions of exercising, and create a mental picture of yourself in peak physical condition, enjoying the benefits of vibrant physical health. Many athletes and performers actually rehearse their skills with mental pictures prior to taking the field or walking onstage. It prepares them for the activity by eliminating apprehension and makes the activity more exciting, and even more enjoyable. 4. Gain Fitness Knowledge. The press and broadcast media are constantly full of new diets, exercise plans, product descriptions and testimonials about state-of-the-art health programs. There is so much to learn, and so many people and companies are making claims for their own particular offerings, tha...