95A and 96A - Fit and Well Column for October 31^st and November 7th, 2004

TITLE: "The Importance of Hear Rate"

Dear David and Trish,

As a result of your encouragement, and the encouragement of my family (or I should say "nagging"), I have finally joined a health club and have started exercising three times a week. I must confess, I already feel better. Not looking good enough to throw kisses at myself as you do (hah hah!), but definitely making progress!

So here's my question: I noticed some of the people in the gym using what looked like heart rate monitors. I looked at a couple, and they seemed very complicated. Do you suggest getting one? And which one do you think would be the best for a beginner such as myself?

Sincerely,

Bob in Edgewater

Dear Bob,

Gee, I thought nobody noticed my kisses! Well, mia copa! But it is a great feeling.

Great question about heart rate monitors! Trish and I believe that monitoring heart rate is very useful in adjusting exercise intensity, duration, and frequency so it is most effective. And the new generation of heart rate monitors are perfect for just that.

Before talking about the monitors, let's take a look at heart rate, and why keeping track of it is so important.

Before we can put our heart rate monitor to work for us, it is important to understand and utilize what is often called the F.I.T. Principle.

The F. stands for frequency or number of times a week you are going to exercise. We recommend that to MAINTAIN a good level of aerobic fitness, that you engage in an aerobic activity at least three times a week. However, to lose weight and burn fat, you really need to walk 5 to 7 times a week.

The I. is intensity or how hard you are working. This is where your heart rate monitor becomes essential. The numbers, and how you interpret the, will teach you how to find the intensity level that will allow your body to burn fat most efficiently.

We have found that using the heart rate monitor is the only way to really know how hard you are working. Many fitness instructors teach the "perceived rate of exertion" method. With this method you rate how hard you think you are walking based on a scale from 1 to 10. But we have found that, in order to be sure you are in and stay in your fat burning zone or the aerobic zone, you need to use a heart rate monitor.

T. is time or duration of your workouts.

While frequency needs to stay the same for weight loss, the intensity and time can be managed. In other words, if you are very crunched for time one day and can only exercise for 30 minutes, you'd want to increase your intensity a little bit to make up for lack of time.

If you are having an especially bad "hair day", and prefer the gym environment over real life, it is not unusual for some people to extend their cardio experience to ninety minutes. Of course, your intensity level of that session should be lower. And, your level of boredom will be especially high, unless you're watching CNN (NOT recommended), or using one of the Oshman principles (strongly recommended!).

There is some debate about whether it is more effective for weight loss to exercise for a longer period of time with less intensity or less time with more intensity. Our experience shows that the 80/20 rule applies.

Walking longer at a lower intensity for 80% of your walks teaches your body to be a fat burner instead of a sugar burner. This is what you want! When we say "longer", we mean you should aim for 45 to 60 minutes at a time.

However, it is always helpful to mix up your workouts a little bit so the body doesn't get into the dreaded "adaptation mode". When you do the same workout without variation, the body adapts to that routine. While you won't lose the fitness you've already gained, if you want to increase your metabolism (and fat-burning), it is important to vary the workout and challenge the body in a different way.

We heartily (ok, ONE pun is allowed per week) recommend "interval training" as a method to maximize both fat-burning and cardio-respiratory benefits.

A recent development in cardio-respiratory equipment is the inclusion of heart rate monitors as an integral part of the equipment. Many elliptical trainers and even treadmills now have built-in monitors. But use caution. We have found these units to be inconsistent in their function. Also, they demand constant positioning of the hands to maintain a reading. How boring! And, if you sweat like I do (Trish "glows"), they often become ineffective.

Next week we'll explore more about the importance of heart rate, how to determine your BEST zone, and review and rate some monitors currently available. Don't miss it.

Drink Tea! The American Institute for Cancer Research conducted a research study that turned up some surprising results. Tea contains antioxidants which neutralize "free radicals" that are thought to cause cancer. Next time you order refreshing iced or hot tea, enjoy! and know you may be fighting cancer.

TITLE: "The Importance of Hear Rate" (Continued from last week)

Dear David and Trish,

As a result of your encouragement, and the encouragement of my family (or I should say "nagging"), I have finally joined a health club and have started exercising three times a week. I must confess, I already feel better. Not looking good enough to throw kisses at myself as you do (hah hah!), but definitely making progress!

So here's my question: I noticed some of the people in the gym using what looked like heart rate monitors. I looked at a couple, and they seemed very complicated. Do you suggest getting one? And which one do you think would be the best for a beginner such as myself?

Sincerely,

Bob in Edgewater

Dear Bob,

As we talked about last week, you are right on the mark regarding your question about heart rate, and it's importance.

Last week we covered the "F.I.T. Principle", and how it relates to the most effective exercise programs.

This week, we're zeroing in on learning and understanding some simple formulas so you can maximize the benefits of your exercise. Also, we'll review some of the available "tools" for heart rate monitoring.

There are several methods used to figure out the heart rate range to exercise in. The most common method is to subtract your age from the number 220. That will give you what is supposed to be your maximum heart rate. To lose weight, you are supposed to exercise at 60-75% of that rate.

For example, if you are 45 years old: 220-45=175 maximum heart rate 60% = 105 and 75% =131.25 This 45 year old should keep their heart rate between 105 and 131 when exercising to maximize fat utilization during the experience.

Trish and I prefer to use the "180 Formula".

The "180 Formula" is designed to give you your ideal aerobic heart rate using your heart rate monitor. This method is more scientific because it considers physiological rather than just chronological age.

1. First take the number 180 and subtract it from your age.

2.Modify the above number by selecting one of the following categories:

a. If you have, or are recovering from, a major illness (heart disease, any operation, any hospital stay, etc.) or if you are on any regular medication, subtract 10.

b. If you have not exercised before, or if you have been exercising but have been injured or are regressing in your efforts (not showing much improvement), or if you often get colds or flu, or have allergies, subtract 5.

c. If you have been exercising for up to two years at least four times a week without any injury, and if you have not had colds or flu more than once or twice a year, subtract 0.

d. If you have been exercising for more than two years without any injury, have been making progress, and are a competitive athlete, add 5.

For example, if you were that same 45 year old that hasn't exercised for a while:

180-45=135 then subtract 5 = 130.

This is called your maximum aerobic exercise heart rate. This is where you want to be because this is the rate that your body will be building and maintaining its aerobic capacity and burning fat! Exercising above this level will add an anaerobic component to the workout, which will cause your body to burn sugar, not fat.

When you start exercising at your maximum aerobic heart rate (especially if you've been exercising for a while), it may seem too easy. This happens to me quite often.

The next thing that happens is you have to work a little harder to maintain that same level of intensity. In other words, as your aerobic system builds up, you'll need to walk faster to keep that same heart rate. Your stroke volume increases, and your oxygen exchange rate improves. Congratulations you're getting fitter and your system is getting stronger!

Once you find your maximum aerobic heart rate, you can set a range 10 beats below and 10 beats above. That way, you have a great range in which to work. If you know you are going out to walk for 90 minutes, you may want to keep your heart rate in the "10 beats below" area for the majority of the time.

If you can only walk for 30 minutes, try to maintain your heart rate in the "10 beats above" area. This is a great way to use your F.I.T. Principle to finally burn off that stubborn fat!

Heart Rate Monitors come with a wide range of features. You can get a basic model for around $50. These models will do everything you need to implement this program. There are also other models that calculate the number of calories and fat burned and even some that will download into your computer.

We tend to prefer the simple devices. I have seen many exercisers spending more time focusing on their watch than their movement!

Since Christmas is just around the corner, here are some of the monitors that are readily available. The internet is a great source for these. And if you're brave (and cheap) like I am, try "E Bay" or some similar auction sight!

Very sophisticated, complicated, and expensive

Somewhat complicated, requires an assistant to fully utilize. Expensive.

Reasonably complicated, but nice easy-to-read display. Easy to "keep it simple" as we recommend.

Pretty basic unit with a few bells and whistles. Is fully waterproof in case the roof of your gym blows off in a storm and you decide to keep exercising (or if you're running in the rain outdoors, silly goose!).

Like most matters in exercise, and life, it is most important to know, acknowledge, and honor the way YOU operate, and how your body responds in different situations. There are always valuable guidelines that you can use, but in the end you must become tuned in to your own system.

Experiment. Try different sequences, and programs. Above all, have fun!

Next time you and your family take a vacation, make it an ACTIVE vacation. Request (insist) that the portable video games and other sources of passive entertainment be left at home. Plan family activities that require movement like walking, climbing, hiking, etc.. Even fishing and tent-camping is preferred over sitting around watching T.V. or visiting different fast food restaurants!

END