Diet Tips

Here are some diet tips that will help keep you on track and on time for goal weight.

Aug 19, 2019 Tip

Besides steady weight loss, routine exercising should improve your cardiovascular condition.  You can track your progress by measuring your “working heart rate” (your heart rate immediately after a cardiovascular workout).” Your goal for fitness should be to attain a working heart rate that is 50% to 70% of your “target heart rate zone” for moderate-intensity physical activity. You can determine your target heart rate zone by using simple formulas.

First calculate your maximum heart rate (the highest rate that your body can normally handle) by using the formula “220 minus your age” [ex. You are 30 years old, 220 – 30 = 190 = maximum heart rate (MHR)].  Then multiply your maximum heart rate by 50% (ex. 190 (MHR) x .50 = 95).  This figure (95) is the low end of your target heart rate zone.  Then multiply your maximum heart rate by 70% (ex. 190 (MHR) x .70 = 133). This figure (171) is the high end of your target heart rate zone.  Therefore, if you are 30 years old, your target heart rate zone would be 95 to 133 (heart rate beats per minute). 

Then to track your progress you need to measure your working heart rate.  To do this, you need to participate in a cardiovascular activity such as jogging, using a stair stepper, or riding a stationary bike. Do this for 10 to 15 minutes, then stop and measure your heart rate.  To measure your heart rate, take your pulse by placing the tips of your index finger and middle finger over the artery at the base of your wrist.  Then add enough pressure to feel the pulse and count the number of beats for ten seconds and multiply this number by 6 (this will give you beats per 60 seconds/1 minute).  This total is your working heart rate.  If it’s within your target heart rate zone, you’ve made great progress!