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Today, I wanted to see how my workout results would be if I could keep my HR in my target zone for the duration of the workout.   I did so stay in the ZONE for 23minutes.  To be honest, the workout felt easy.  However, if by staying in the target zone rather than all over the place is better for me, then why not.

They say if you want to get a good aerobic workout, strengthen your heart and lungs and lose weight, you must bring your heart rate up to 60 to 80 percent of its maximum level, which is known as your target heart rate zone.

A heart rate below 60 percent of its maximum is not an aerobic workout and will not help you to get fit or lose weight. A rate above 80 percent of its maximum just isn’t a good idea!
Your heart rate (or resting pulse rate) is a measure of your overall physical condition. Simply put, the lower your resting pulse rate, the more efficient your heart is at pumping blood throughout your body. Your heart will not last forever and if it has to work less, it will last longer.

Pulse rates vary greatly, but the average runs from 60 beats per minute to a 100 beats per minute.
A well-conditioned athlete can have a resting pulse rate as low as 40 beats per minute. The average resting pulse rate for women is between 75 and 90 beats per minute while the average for a man is between 70 and 85 beats per minute.
If you’re just beginning to exercise, keep your heart rate at the lower end, near 50 to 65% of its maximum. As you begin to feel comfortable exercising within this range, you can slowly intensify your workout so that your heart beat falls into the upper range of your zone, near 75 to 80%.

Understanding the ZonesYou may have heard about the “fat burning zone” and the “cardio zone” Which one is better for weight loss? The answer is both! Let’s take a closer look at each one and highlight the benefits. Ashley Mariott and Dr. Marc Paulsen provide a great description in their book, Dump Your Trainer.
Warm-Up Zone – When your pulse rate stays within 50 to 60% of its maximum. This is the recommended range for those who are just beginning to exercise, especially because there is a low risk of injury.
You can expect to reduce your body fat, blood pressure and cholesterol. It also reduces the risk of degenerative diseases. Eighty percent of the calories burned in this stage are from your body’s fat stores.
Fat Burning Zone - When your heart rate is 60 to 70% of its maximum level. Here you’ll be walking faster and exerting yourself more. You’ll still enjoy all of the benefits of the warm-up zone, yet burning more calories. The amount of fat calories burned is 65 to 80%
Cardio Zone – In this level, your heart rate is 70 to 80% of its maximum. You will strengthen your cardiovascular system and burn more calories than the previous two zones, although only 50% come from fasts. Here, you’ll burn more muscle than in the other zones, which is good for fat burning.

So, which is best? Truthfully, all three are important for weight loss and fitness. It is important to warm-up for five to ten minutes to prepare your body for exercise. And both the Fat Burning and Cardio Zones are also equally important.

MY POLAR A5 WORKOUT SUMMARY 

Date:  April 1st , 2009  



Start time:  8:00 am  Workout Duration:  42:00

Calories Burned:  372  Fat Calories: 55%

Max. HR: 137 bpm  // 64% my max Heart rate  

Avg. HR: 118 bpm // 55% my max HR.

Exercise Time In Zone of (122 - 138): 23:04 minutes

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MY PRE-PLANNED 5 MEALS

MEAL 1 - 9:30 am - Protein shake

MEAL 2 - 11:30 pm- missed (on job with Cip)  Ate homemade cookies from customer

MEAL 3 - 1:30 pm - www.redrobins.com Fish burger, fries and Cheese sticks..  holly mack. 

MEAL 4 - 3:30 pm - Strawberries and grapes

MEAL 5 - 5:30 PM -  Oatmeal with apples.

MEAL 6 - 9:00 PM -  pears and green peppers




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“TOTAL BODY 2” - 10 movements in 10 Minutes

2:00 - 0:00     Warm-up (I would reccomend)

10:00 - 9:00       LUNGE PRESS & FLY

9:00 - 8:00         3 SPEED ROW BOAT

8:00 - 7:00        LUNGE FLYS

7:00 - 6:00         3X4 CURLS

6:00 - 5:00         3X4 THROWS

5:00 - 4:00         SQUAT LUNGE

4:00 - 3:00         SIDE LUNGE ROTATIONS

3:00 - 2:00         3-PART AB CRUNCH

2:00 - 1:00         SCISSOR FLY CRUNCH COMBO

1:00 - 0:00         LUNGE-KICKBACK-CURL-TWIST

2:00 - 0:00     Cool-down (reccomended)

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CARDIO CORE - 10 MOVEMENTS / 10 MINUTES

2:00  - 0:00     Warm-up (RECCOMENDED)

10:00 - 9:00    CRESCENT PRESS  (WITH USE OF RESISTANCE BELT)

9:00 - 8:00      OBLIQUE HOP SQUAT

8:00 - 7:00      TOWEL HOP SQUAT

7:00 - 6:00      THE BELLA TWIST

6:00 - 5:00      TWISTING SPRINTER

5:00 - 4:00      SPEED SKATER

4:00 - 3:00      LOADING DOCK (4 THE WAREHOUSE GUYS)

3:00 - 2:00      TRAVELING BODY BLOWS

2:00 - 1:00      ARC TWIST

1:00 - 0:00      REACHING SKATER

2:00 -0:00      COOL DOWN (RECCOMENDED)

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UPPER BODY - 10 Movements in 10 Minutes

2:00 - 0:00    Warm-Up (I’d reccomend)         

10:00 - 9:00     3 x 5 Chest Press

9:00 - 8:00       Lunging Lawn Mower

8:00 - 7:00       3 Level Shoulder Fly’s

7:00 - 6:00       Crazy Eights

6:00 - 5:00       Kick back / Throw combo

5:00 - 4:00       Incline / Decline Chest press

4:00 - 3:00       High / Low Lat Row

3:00 - 2:00       Shoulder Fly / Chest Press combo

2:00 - 1:00       Police Curls

1:00 - 0:00       One-arm Tricep Extension

2:00 - 0:00   Cool down (i’d reccomend)         

“start strong, finish stronger”
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TOMORROWS WORKOUT IS:



















2 MINUES - WARMUP



10 MINUTES - UPPER BODY

10 MINUTES - ABS

10 MINUTES - CARDIO

2 MINUTES - COOL DOWN 

www.ducharme.ws

www.youtube.com/mrreman 

www.facebook.com/chrisducharme






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Dai
Thursday, April 2nd, 2009 at 7:27AM
Hi there Jenny. Easiest way to order is from one of our Fitness Town locations or directly from Beachbody online. Visit our website for a full listing of our locations. www.fitnesstown.ca

Thank you for your question, and happy training!
BIABI A NNOUK
Thursday, April 2nd, 2009 at 6:35AM
I would like to order the complet box .What should I do?
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