Exercise – Burn Calories and Jump Start Your Weight Loss! 07/27/10

How to Exercise

It is important to check with your physician to make sure that you are healthy enough for physical activity before beginning any exercise routine.

One Wellness Place recommends exercising for at least 30 – 45 minutes three to four days a week.

Exercising can be a variety of activities from walking, jogging, swimming, boot camps and more.  The type of physical activity is not important, but the length and intensity of the workout is.  We recommend you exercise at 60% of your max heart rate for 30 – 45 minutes three to four days a week.

Many people make the mistake of thinking that you have to push yourself to the max in order to loose weight.  This is actually very far from the truth.  Our bodies LOVE to convert sugar (glucose) into energy; however, our bodies can also use fat for energy as well.  When we exercise at a high level (70 – 100%) of our max heart rate, our bodies begin to release glucose from our liver to keep up, this results in a reduction of fat calories burned.

Exercise Level Max HR %
Light Exercise – Healthy Heart 50 – 60%
Weight Loss – Fat Burn 60 – 70%
Aerobic – Increase Stamina & Energy 70 – 80%
Muscle Building & Athletic Training 80 – 90%
Elite Athlete Training & Endurance 90 – 100%

So how do you determine you heart rate?

It’s easy.  Simply place your index and middle finger on the inside of your wrist or on the underside of your neck, just beneath the jaw bone and feel for a pulse.

Once you have found the pulse – count how many beats occur in 6 seconds, then add a zero at the end of that number.  This is your heart rate for that time period.

For example, if you are 45 years old and your exercise is walking for the day you should measure your heart rate 10 minutes into your walk.  You want the number of beats to be anywhere from 10 – 11 which corresponds to 100 – 110 beats per minute.

Once again, we are talking about slight lifestyle modifications.  Many people are intimidated when they go to the gym and they see a person on the machine or workout bench next to them running very fast, lifting a lot of weight….basically exercising at 80 – 90 % of there max heart rate.  That is fine for them; they may be elite athletes or training for some type of competition, but for fat burn and weight loss you don’t have to exercise that hard.

So walk briskly for 45 minutes get your heart rate up and watch the fat burn away.

The 6 Second HR Chart makes it easy to see what your HR should be at a given exercise routine

Age 60% 70% 75% 80% 85%
20 11 13 14 15 16
25 11 13 14 14 15
30 11 12 13 14 15
35 10 12 13 14 15
40 10 12 12 14 14
45 10 11 12 13 14
50 9 11 12 13 13
55 9 11 11 12 13
60 9 10 11 12 12
65 8 10 11 12 12
70 8 10 10 11 12
75 8 9 10 10 11
Age 60% 70% 75% 80% 85%

In closing, remember that you must reduce the amount of calories that you consume and increase the amount of calories that you burn in order to loose weight.  Subtle changes like replace your current beverage with water through out the day or having the vegetables instead of the loaded baked potatoes can save you hundreds of calories through out the day.

OWP Body Fit Capsules - Weight Loss - One Wellness Place

Remember, do not be afraid of exercise. You don’t have to sprint a marathon to lose weight.  Get your heart rate in the fat burning zone and burn those calories.


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