How to Calculate Heart Rate Zones

Series Summary

Many people want to lose weight. Yet, despite claims for quick fat burning pills and powders, the best way to lose weight is still through proper diet and exercise. Exercise does more than just maintain physical fitness. Working out improves bone density, muscle strength and joint mobility. Being fit also reduces general health risks, boosts the immune system and helps with depression and insomnia. Whether exercising is to lose weight or improve muscle mass, working out promotes a healthy body and mind. In this free video series, a certified nutritionist and personal trainer demonstrates how to maximize a workout. Jani Roberts explains how to calculate the calories burned during a cardio workout. Calculate heart rate zones to lose body fat. Curious about how to determine total cholesterol? Roberts explains the effects of LDL (low-density lipoprotein) cholesterol and how to calculate it. Discover how carbohydrates influence body fat. So, before starting a workout routine, find out how to increase the benefits of exercise by understanding simple nutrition with this free video series today!

Video Transcript

"If you're like many people during their workouts, they're really not sure how much they're actually getting out of that workout. Are they really in the zone? Hi, my name is Jani Roberts, and I'm a certified personal trainer, and a graduate of the American Academy of Nutrition. Today, I'd like to show you exactly how you can calculate your heart rate zone to know that you're getting the maximum workout that you possibly can. Now, there are many different ways to calculate heart rate. There's the Karvonean method, which is used across the fitness industry, and there's also a method known as the Borg's Perceived Exertion. This is the one I'm going to share with you today. It's really easy to work with. When you're in zone one this is really during your warm-up. Okay, it's easy; you're just getting things moving, zone one. When you're in zone one you're there for a warm-up and you really don't go back to zoon zone one until you're in cool down. Then there's zone two. This zone is comfortable, but it's challenging. You know you're no longer in zone one. You're starting to breathe a little bit heavier, you know, you're working a little bit harder, but again, it's not too uncomfortable. That is what we find in zone three, where we mark it as uncomfortable and challenging. Now you're really working, and remember, you're not just going to go from zone one to zone two to zone three, and keep making it harder and harder. You can move back and forth between zone two and three, perhaps go to zone three for a little while, back off and recover in zone two, back out to zone three again. And then of course there's zone four, and that's when you're completely out of breath. This is a great way to calculate your heart rate zones. I'm Jani Roberts. Thanks for joining."