Why Finding Your Target Heart Rate is Important!

Many times, while working out in the cardio room at Club Fitness, I have come across members that are straining themselves to exercise as hard as possible. Since I know about Target Heart Rate Zones, it becomes obvious to me that many other people do not understand that they do not have to push themselves to the edge to achieve weight loss. In fact it can be counter productive. They are giving there hearts a good workout, but not achieving maximum fat burning. So I found a great article by The Walking Site that explains each of the zones and why they are important to reach your specific goals. I have also added a link to the Mayo Clinic Target Heart rate calculator at the end of article.

YOUR TARGET HEART RATE

You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.

You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.

Another, more accurate method is the Karvonen Formula. You must know your resting heart rate to use this method and insert your training zone from below.

Of course the most accurate method is a treadmill stress test administered by a professional. If you are over the age of 35, overweight, have been sedentary for several years, or have a history of heart disease in your family, clinical testing is recommended.


MEASURING YOUR HEART RATE
Wearing a heart rate monitor is an easy, accurate method of checking your heart rate... but you don't have a monitor. Here is another easy way.

The easiest place to feel your own heart beat is the carotid artery. Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.) You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading. Whatever you choose, be consistent in your method.


TRAINING ZONES
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

Here is also a great calculator to help you find your target heart rate! 

Mayo Clinic Heart Rate Calculator

Club Fitness Nutritionist will Run for St Jude Telethon!!

IT’S TIME TO HELP THE KIDS AGAIN!!

       The St. Jude telethon …and the St. Jude runs are around the corner.  This year, the St. Jude telethon will be held August 6^th.  This is my 6^th year to be a St.Jude runner and each year it gets more difficult to ask for contributions to the cause.  There are so many great organizations out there…and with the economy being what it is..sometimes it is a challenging decision to make.   Many times, understanding what St. Jude is all about, helps convince you how valuable your tax-free contributions are.

·        St. Jude Childrens Research Hospital opened on February 4, 1962 and was founded by the late entertainer, Danny Thomas.  Its mission is to find cures for children with cancer and other catastrophic diseases through research and treatment.

·       On the average, 5,700 active patients visit the hospital each year, most of whom are treated on an outpatient basis.

·       St. Jude is the first institution established for the sole purpose of conducting basic and clinical research and treatment into catastrophic childhood diseases, mainly cancer.

·       St. Jude is the ONLY pediatric cancer research center where families NEVER PAY for treatment not covered by insurance.  NO CHILD IS EVER DENIED TREATMENT BECAUSE OF THE FAMILY’S INABILITY TO PAY.

·       St. Jude has developed protocols that have helped push overall survival rates for childhood cancers from less than 20 percent when the hospital opened in 1962 to 80 percent today!!

St Jude’s ability to do what they do, year after year, for these kids and their families is due to the donations they receive throughout the year. 

       One large contributor to St. Jude Childrens Research center is the St. Jude Run program.  Thanks to Co-founders of the St.Jude Memphis to Peoria run, Mike McCoy and Gene Pratt, this Memphis to Peoria run has become  one of the foremost charity running events in the nation.  Since its humble beginnings in 1982 the Memphis to Peoria run for St Jude has raised over $11 million for the St. Jude kids!!

       Because not everyone can participate in the multi-day Memphis to Peoria run, auxiliary runs were started from communities throughout Illinois and Missouri.  These runners have an outlined course through their community, then finish there day by running downtown to meet up with the Memphis to Peoria runners.  These satellite runs have raised over $22 million for the kids!

This year will be my 6^th year as a St.Jude-Tri-County runner.  It is truly the best way I know to “give back” for blessing me with the ability to run and  having 3 healthy boys.  Over the years I have seen young friends diagnosed with childhood cancer.  I have also seen what St. Jude is capable of accomplishing through its research, medical procedures and the care they give to these families in crisis.  I know first-hand of families that could not have possibly afforded the care needed if it weren’t for St. Jude.

The “Tri-County” run is a satellite to the Memphis to Peoria run.  It entails a 53 mile run that begins at the Red Cross Bldg in downtown Peoria, and will take us through Creve Couer, Bartonville, Pekin, Morton, Washington, Metamora, Germantown Hills and back to Peoria. (If you live in one of the communities, be sure to look for us and give us a wave…or water..haha!!!)  The run takes about 12 hours…with the climax being entering the Peoria Civic Center with the Memphis to Peoria runners and all of the other satellite groups.  It is THE most moving and emotional moment…  I can’t even put into words…I am yet to enter that Civic Center doorway with dry eyes.

Each runner in my satellite group must raise $750 to help fund research & treatment programs.  100% of the funds raised by these runs go to St. Jude. Plus, a contribution to St. Jude is tax deductible.

I would like to ask for your support.  Any amount is acceptable and deeply appreciated.  Your contributions can be made on line.  Simply plug into www.stjudepeoriaruns.org/mmiller to make a donation or make checks payable to: St Jude Runs and send to me @ Marianne Miller 367 Norman Groveland Il 61535…Then get out there on the streets and give us all a “Whoop whoop” on the 6^th…I’m sure it will be a hot one ….as always….Thanks from the kids!!

Ladies…could “SOLE SISTERS” be Your First Step To Personal Empowerment

Ok, I know I tend to look at running as my emotional elixir. When I’m tired… running energizes me; When I’m blue.. running is my anti-depressant and when I’m happy… running is my celebration of life. The only thing that could improve on the whole running experience??... running with girlfriends! If all of us ladies made time for “girlfriend runs” each week…we would probably put anti-depressant manufacturers and therapists into financial crisis. (I could only hope!) But seriously, running has been shown to relieve symptoms of depression, encourage better sleep and help alleviate PMS and menopausal mood swings... Not to mention, with consistant running, you will burn calories, firm those muscles, improve cardio-vascular system and improve your self-esteem...Wow, sounds like a natural for us ladies…right?

Well unfortunately, many times, many ladies who have never ran before and really don’t know how to begin a running program, end up overwhelmed, injured and intimidated...forcing them to give up the plan before running has been given a fair chance. Many women I have worked with would very much love to “learn” to run, but have challenges with finding a program that would meet their needs. Many running programs are geared to those who can run a mile (at least) without stopping. For many true beginners…this is completely impossible in the beginning. Add to this, many running programs are co-ed. This can be a very intimidating situation….Intimidating enough to keep many women from ever moving forward in their quest to run.

So, here we have an exercise (which I believe we were born to do…) and we have road blocks limiting our opportunity to discover whether running can be that emotional and physical refuge that many of us ladies have found it to be. I believe it is time for the Peoria area to offer a “women’s specific” program designed to introduce women of all shapes, sizes and ability to the beauty of running. On June 22, we will kick off our “Sole Sisters” run club. YAHOO!! This “women’s only” run club will not only safely introduce new runners to the beauty of running, but allow women of all ages and abilities to find sanctuary and a community of friends in this “women’s only” club.

Each week not only will we be running as a group of empowered women, we will have experienced runners available for assistance with regards to nutrition, injury prevention etc. Additionally, each week we will share pertinent information dealing with women specific topics…aimed at developing our participant’s knowledge and self-esteem. My hope is that this program will change lady’s lives…having them improve their health and boost their self-esteem. Each week will be a “girlfriend time” …combined with sweat, encouragement….and I’m sure (a little bit) of pain. I challenge anyone who is feeling low ….needing some excitement added to their weekly schedule, or simply have always wanted to attempt running in a safe environment, to give “Sole Sisters” a chance.

More information is available by emailing me at: miller.marianne1@comcast.net or Casey Phelps @ casey1066@rocketmail.com Kick off date is June 22 –At Running Central (corner of Sheridan & Main in Peoria) 5pm Registration begins and if you are in need of proper fitting of bras, shoes & running apparel, the Running Central staff will be on hand to assist. For this night only Running Central is offering a 10% discount to all participants on all merchandise except nutrition. Be the Goddess you were designed to be…Believe in yourself!!