Using Running Heart Rate Zones For Optimized Performance

By Ark Agpalza

Utilizing the various running heart rate zones can be an effective means of achieving and maintaining optimal performance. There are various forms of running training, such as aerobic, anaerobic, strength, and recovery. You need to know how to use each of them, training in certain ones at different points of your training. Likewise, if you have a specific goal in mind, you have to know which zone will serve as the most effective for reaching that goal.

Before I discuss the different zones we have to calculate your maximum heart rate and resting heart rate, since zone workouts are based on percentages of maximum heart rate minus resting heart rate.

The easiest and fastest way to calculate maximum heart rate is to subtract your age from 220. Here's an example below:

If I am 30 years old, my maximum heart rate is 220-30=190.

What does this mean? Theoretically, the maximum heart rate that I can reach is 190 beats per minute.

The easiest and fastest way to calculate your resting heart rate is to lay down and relax as much as possible, and take your pulse after twenty minutes while in that lye-down position. My resting heart rate is 50 beats per minute, for example.

Now, let's figure out the difference between maximum heart rate and resting heart rate using our example above.

Max Heart Rate of 190 - Resting Heart of 55 = 135

Now that we've figured this number out, we're ready to explore the different zones.

60% - 70% - Fitness, Fat Burning, Recovery

You can see dramatic improvements in your overall health by working within this minimum range 30 minutes per day, three days per week. This running heart rate zone helps develop basic cardiovascular health and conditioning. This is also known as the fat burning zone because at this zone the body can efficiently use your oxygen intake for burning fat. So, not only will you lose weight, but you'll also get leaner. You should work in this zone for 5-10 minutes after your runs, between speed intervals, and on easy/off days to help restore glycogen levels in your muscles. Using our current example:

135 x .60 = 81. We must add this to the resting heart rate of 55, which equals 136 as the lower limit for this zone.

135 x .70 = 95. We must add this to the resting heart rate of 55, which equals 150 as the upper limit for this zone.

I must keep my heartbeat within 136 to 150 beats per minute.

70% - 80% - Aerobic

This zone makes up the bulk of most endurance training programs (i.e. marathon training, half marathon, ultra marathons, and other races). This zone goes beyond basic fitness and aims to increase endurance. When working within this zone, you enhance the body's ability to transport oxygenated blood to muscles, and get rid of carbon dioxide. Stored fat is still the major source of energy that your body uses, but it also uses some glycogen (stored carbohydrates). Using our current example:

135 x .70 = 95. We must add this to the resting heart rate of 55, which equals 150 as the lower limit for this zone.

135 x .80 = 108. We must add this to the resting heart rate of 55, which equals 163 as the upper limit for this zone.

I must keep my heartbeat within 150 to 163 beats per minute.

80% - 90% - Anaerobic

This is the running heart rate zone to work in when you want to increase both endurance and speed, such as when trying to lower your race times. In the anaerobic zone, stored fat is no longer the primary energy source. Instead, glycogen (stored carbs) is the primary energy source. One of the problems of using glycogen is the by-product of lactic acid. When your muscles get fatigued and start burning, that's lactic acid at work. However, working in this range periodically can extend your lactic acid threshold so you can withstand long periods of fast paced running. Using our current example:

135 x .80 = 108. We must add this to the resting heart rate of 55, which equals 163 as the lower limit for this zone.

135 x .90 = 122. We must add this to the resting heart rate of 55, which equals 177 as the upper limit for this zone.

I must keep my heartbeat within 163 to 177 beats per minute.

90% - 100% - Red Line / VO2 Max

Working in the red line zone develops speed, agility, and strength. Not many people can stay in this zone too long because it often requires a runner to go to a full-blown sprint. This level of performance can only be maintained for short periods of time because the muscles rapidly become oxygen deprived. Doing occasional short intervals in this zone, however, can greatly increase your overall performance by building fast twitch muscles that make you a faster and stronger runner. Using our current example:

135 x .90 = 122. We must add this to the resting heart rate of 55, which equals 177 as the lower limit for this zone.

135 x .100 = 135. We must add this to the resting heart rate of 55, which equals 190 as the upper limit for this zone.

I must keep my heartbeat within 177 to 190 beats per minute.

Now that you know how the different running heart rate zones affect your physiology and training, all you need is a way to measure your heart rate. You can take it manually by placing your index and middle fingers underneath your jaw right below your ear. Count the number of heartbeats per sixty seconds. Alternatively, count the number of heartbeats per ten seconds, then multiply by six. This method is appropriate if you don't mind the frequent interruption in your running form and crunching numbers at the same time. If you want to avoid this routine, purchase a heart rate monitoring system. These systems include a chest strap that transmits heartbeat information wirelessly to a wristwatch. Some will even let you program zones so that an alarm will sound off if you go above or below the limits. Polar, Suunto, Garmin, and Timex offer high quality heart rate monitors.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

You may republish this article in it's entirety and without changes if you provide a link to eRunningTips.com.

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How to Bust Through a Plateau Or Rut

By Vince Palko

Most people think "ruts" only happen to those who have a hard time getting off their butts to exercise.

But it happens to those who exercise too. "Yeah right!" you say.

The other day I got an email from a reader. He asked, "I have a fitness question for you - I run 3 or 4 miles four or five times per week and I eat a healthy diet. Why don't I lose weight?"

And just because there are negative ruts, there are also positive ones. This is the result of a belief the avid exerciser holds what they have done in the past will work again. At least these people with negative ruts know they simply need to move.

The avid exerciser's rut or plateau is somewhat more challenging to understand.

If you eat right and exercise consistently doesn't mean you are on track to attain the results you want.

Let me explain.

My junior year at Bowling Green University, my summer was filled with many different routines. I jogged long distance to get my wind. I sprinted 40 yards sprints on the field. I ran 400's round the track. I did stadium stairs with a parachute. I lifted in the weight room. And scores of other means to ready myself for the season.

Wammo, come the first game and we LIT UP Cincinnati. I secured two sacks right off the bat. And that was the start for 19 TFLs - tackles for a loss the rest of the year.

Contrast that with the training the summer before my senior year.

I remember joining in a softball game after a heavy squat session. I literally walked back from the stadium gym, walked across a field while I came upon some friends in a softball game. They asked me to play for a bit so I obliged and took a seat on the bench.

When it was my turn up to bat, I took a couple swings. Two strikes. Ouch! This pissed me off. Stay focused, stay focused. My arms and joints felt real tight from lifting.

The third pitch came and I burned it down the 3rd baseline, my feet felt like they were in cement, from all the heavy squatting. I tried to sprint out of my stance but it felt more like lifting my feet out of sticky tar. I did not beat the throw to first cause I was too damn slow.

This play on the baseball diamond was foreshadowing for my senior season on the gridiron. Sure I was consistent
churning out amazing animal like workouts in the weight room... I was bigger and stronger.

But I had flexibility of a steel beam and the speed of a Yugo.

If I would have studied what I had done the previous year, I would have been much better off.

My point is this, don't let your body get used to your routine. Switch it up. That is why my course the Super Body Blitz
is so popular. Each day a new routine is devised. The other major benefit is the fact that you never run in a straight line more that ten yards. The rest of the time you shuffle, jump, hop and karioka the fat right off your frame.

Being that you never shuffle down a busy city street or hop to get the mail or do a cross-over move while you mow the lawn - all these movements are fresh and new. That means your body will cut weight faster and easier
by implementing a few of these into your daily exercise.

The key is not to just train. And the key is definitely not running and more running. The secret is to train your body in a way where you always keep your metabolism guessing what the next routine may be.

Now 'tis time to get after it.

Lets Move!

Vincent Palko

Vince Palko is the author of Linebacker Fitness, The Super Body Blitz, and also the creator of Triple Your Endurance. An all natural energy boosting system created for the athlete and non-athlete. His website can be visited by going to Triple Your Endurance. Vince is a marathoner and triahtlete. Vince has been enshrined in both his college Bowling Green State University's and his high school's Hall of Fame for his performance on the football field. He has a FREE newsletter you can sign up for at his website as well.

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Pilates For Beginners

By Andy Franco

For beginners, Pilates will feel unlike any other exercise you have experienced. From the most seasoned athletes to the novice exerciser, Pilates has an entry level experience accessible to everyone. Pilates demands balance and core concentration. Most of the movements found in Pilates begin with the stabilization of the trunk. From a tightly focused center, the arms and the legs move away from the body in horizontal and vertical movements.

It will take time to adjust to the rhythm of Pilates since it consists of slow and controlled movements that focus on the quality and not the quantity of repetitions. For some first-timers you may feel like you are not exerting enough energy. Most people associate excess amounts of sweat and elevated heart rates with working out. Pilates goes against the grain in a world of strenuous weight lifting and pulsating music. With elements of yoga and meditation weaved in-between invigorating fluid movements, it may tend to not feel like exercise.

Most beginners start with a Mat Pilates class, however there are "beginner" level classes for Machine Pilates as well. Mat Pilates usually add exercise balls into the workout, and will introduce you to a variety of basic poses and positions. Instructors will walk you through each exercise, telling you how to and what you are working. There is a "workshop" feel to most studio environments where you are encouraged to learn. The bright, open spaces are not intimidating but all inclusive for new students.

Machine work tends to be more for the intermediate to advanced students. However, there are beginner machine classes that intensify the postures learned in Mat Pilates and act as a natural step for furthering a student's Pilates education. An above average knowledge of postures and poses will be needed for any intermediate classes, so be sure you take the time to really familiarize yourself with beginner Pilates classes before enrolling in more challenging courses.

Be sure to wear light and comfortable cotton clothing. Shoes are not required during the workouts. When performing the exercises, it is important to really concentrate on the movements you are doing. When the mind and the body work together in performing a pose, more muscle fibers are engaged. A strong, flexible and lean body is one that is aware of the work it is putting forth, and one that demands results from that effort. Lengthening and toning proponents can be found in the physical appearance of the body after just a few Pilate's sessions.

Joe Pilates, who invented Pilates is quoted as saying, "After 10 sessions you will feel a difference, after 20 you will see a difference, and after 30 you will have a whole new body." All that is required for a beginning student is a willingness to commit to the whole-body approach of Pilates, and the patience involved with learning to perform the exercises correctly.

Anyone and everyone can and should try Pilates for themselves. The difference found in a holistic approach to exercise is enlightening to the mind and awakening to the body. In a fast paced world where energy is at a premium, obesity is on the rise and depression is rampant Pilates could not be more appropriate and beneficial. Begin today, and feel the difference as Pilates heals your body and creates wholeness from the inside out.

For Pilates based physical therapy or private Pilates instruction in Brentwood California please click Rapid Rehab LA You can also find more information about Pilates and Pilates based Physical Therapy on our blog Rapid Rehab LA Blog

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Bicycle Designs & Styles - Choosing Between Custom Made Cycles and Factory Built Bikes

By Vin Hayes

Currently there are many types of bicycles available. Even so, the standard safety bicycle design developed in the 1800's is the basis of our current bicycle designs. The types of bicycle most commonly used today are mountain bikes, cruisers, touring bicycles, racing bikes, BMX's and utility bikes. The class a bicycle falls in hinges on a number of elements; style of construction, number of passengers, gearing and propulsion.

Mountain bicycles were intended for trail and mountain riding where the terrain is tough. The frames are constructed to resist the rough treatment of riding in natural settings. In addition, special tires and gearing make it easier for riders to get the power they require to keep moving.

BMX bicycles are another unique style. These cycles usually have little 16 - 24 inch traction treaded tires. They are small framed, making them easier to maneuver and much faster. BMX bikes are usually used for racing and even for doing fantastic tricks.

Racing cycles are designed for road cycling and they are all about speed. They're light weight and have excellent handling. Racing bicycles use drop handlebars, positioned lower than the saddle. This puts the riders body in the best possible aerodynamic posture. The closeness of the derailleur gear ratios permit the rider to pedal at the most effective cadence.

Touring bikes are unique in that they have racks mounted on them to carry the riders gear. These racks are attached to the frame of the bicycle in front and back. The wheel base is also longer than on a standard bike, which makes it able to carry more weight. Also, features such as wider tires and additional water bottle mounts are commonly incorporated.

Tandem bicycles carry two or more passengers at once. Tandem refers to the way the seats of the bicycle are set up, and not to the number of passengers it will carry. All the passengers of a tandem bike pedal, providing power. In most tandem set ups, the front rider controls the steering just like in a standard bicycle.

Low rider bicycles are normally home-built, extraordinary customized bikes. They have normally got an old-school curled banana seat with a extremely tall sissy bar. Ape-hangers are the norm for handlebars, giving the bicycle a "chopper" look & feel. They're normally chromed to the limit and have glittery, high spoke-count wheels.

Recumbent bikes & trikes are designed so that the rider is reclining back in a low-statured position. Also commonly referred to as 'bents. The seat supports the passengers back and the legs are extended forward to the pedals. The seat and pedals are usually at the same height. Tires used on recumbents are commonly smaller and farther apart than they are on an upright bike. Recumbents can be guided using either over- or under- seat steering.

There are other types of human powered vehicles referred to as "bikes" too. Though they are not technically regarded as bicycles, they work on the same general principles. They include unicycles, tricycles and quadracycles. Fun to ride, no doubt, none of these styles are used very often.

Despite the multitude of bicycles that are commercially available, there are always those that want to construct their own. Building a bicycle, trike, or tandem at home is fun and not awful hard. In fact, nearly anybody with a can-do attitude, a a couple of tools and some simple instruction could build a decent bicycle.

Bike building can be done in a shed or garage and it's an excellent small project. For individuals that want a custom-made bike without the custom built cost it's an excellent choice. The bicycle you make could bring back a old-time style or lead the pack into the future of bike construction.

Whether you decide to ride a factory built bicycle or a unique custom bike, the important thing is to get out there and ride! Next time, we'll discuss the important topic of bicycle safety.

For more information about Do It Yourself Bicycle Building, visit: http://biblioflip.com

K.L. "Vin" Hayes guides a team of autonomous authors and investigators. Over the last decade, they have worked in concert to produce quality digital reissues of vintage documents & books as well as original works. Vin specializes in how-to information that includes a wide variety of matters such as hunting & fishing, hobbies & crafts, self-improvement, construction and a great deal.

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How To Choose The Right Golf Equipment For You

Author's Website

Choosing the right golf equipment is very important and it is not just about how much you spend on it that counts. There is a huge array of golf equipment available to day, both on- and offline so it can be quite confusing when you are just starting out.

The first golf equipment to consider is what type of clubs you should get. These have to be suitable for your height, weight and the type of game you play. Most people use standard length clubs which are fine for men between 5 feet 2 inches and 5 feet 10 inches in height and for women between five feet and five feet 5 inches. If you are outside these ranges though you may need to get special custom made ones.

The clubs must also have the correct thickness of grip. When holding the club, the fingers of your left hand should just touch the pad of your left thumb and not dig in to it, although tape wrapped around the grip can help if you need to make a minor adjustment.

When it comes to putters you will probably want to opt for a centre shaft or heel-to-toe weighted putter as these types have a larger sweet spot than the mallet putters or the old blade ones.

Clothing should be smart but comfortable enabling you to swing the club freely. Generally, trainers, jeans, short shorts and collarless or sleeveless shirts are frowned upon but dress code varies from club to club. As you will be out on the course for several hours it is a good idea to be prepared for any sudden changes in the weather. Depending on where in the world you are playing, it is probably advisable to carry waterproofs in your bag. Hats, caps and sunglasses are other things you should consider too.

A good pair of shoes is also an essential piece of golf equipment. Most players opt for a leather shoe, which allows the foot to breathe, combined with a rubber sole containing either spikes or pimples.

When it comes to your hands most players wear a left hand glove to maintain a constant grip. These gloves can be either leather or synthetic and should fit tighter than a normal glove. Another useful piece of golf equipment if you are playing in cold weather it is a good idea to use a large pair of mittens that you can slip on between shots as it is very difficult to grip the club properly if your hands get too cold.

Finally, you will need something to carry all this new golf equipment in. Golf bags come in a huge array of shapes and sizes from drainpipe bags that only carry 6 or 7 clubs, which are good for when you are practising, to an all in one bag/trolley which can be useful when travelling. If you are going to be carrying your bag then make sure it is not to heavy and that it has a strong strap.

Now you have all the essential golf equipment you need so all you need to do now is get out there and start playing. Good luck!

By Mark Pommett

Two of the most popular Bowflex home gyms are the Bowflex Ultimate 2 and the Bowflex Revolution. After hanging out on the forums, I've realized a lot of people are on the fence about which one to get. If your trying to decide which Bowflex is better for you, I've laid out all the fact and my personal opinion on these two exciting home gyms.





Power Rod vs. Spiraflex -The main difference between these two home gyms is that the Revolution uses Spiraflex resistance whereas the Bowflex Ultimate 2 uses Power Rod technology.

Spiraflex is a patented technology that uses elastics wrapped around a coil to create controlled resistance. In fact, Spiraflex is a more refined resistance technology than that used in the Ultimate 2. Both work quite well, but Spiraflex more closely emulates the feel of a high quality cable machine and gives you even greater control than the Power Rods for faster results.

On the other hand, the Ultimate 2 has a higher maximum resistance capacity of 410 lbs where as the top-of-the-line Revolution maxes out at 300 lbs for upper body workouts. Which should you choose? It depends on your fitness goals. If you want to get as big and strong as possible then I would choose the Bowflex Ultimate 2. If instead, you fitness goal is to get super cut, lean, and defined, and you want the highest quality workouts with maximum versatility, then you may find the Revolution to be a better match.

What's Great About Both Home Gyms ... Either Bowflex home gym will give you the results you want in the shortest amount of time. Both pack a minimum of 90 different exercises, with hundreds of variations, and a 6-week money back guarantee if you're not 100 % satisfied.


If you're still shopping for a Bowflex Home Gym, one of the best ways to decide is to browse and compare different models . This makes it so much easier to find the features, benefits, and price that matches your needs. Visit http://www.squidoo.com/Bowflex-Home-Gym-Comparison where you can make all your comparisons along with my expert reviews!

Mark Pommett is the owner of a Bowflex Home Gym Comparisons, a website the specializes in Bowflex Home Gyms.

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The Quickest Ways to Build Muscles

13th June 2008
Author: peterhutch

The best way to build lean muscle mass while burning fat is to perform cardio, either before or after a workout. Since the goal is to try to build mass, you only need cardio about once a week or once every 2 weeks max. Performing too much cardio can take away from quality muscle gains and cause you to get smaller in size.

The main essential thing you'll need for the fastest way to build muscle is the correct diet, and correct quantities of food. It doesn't matter if you work out for 5 hours a day, if you don't get the calories you won't get bigger! Many people make the mistake of thinking they will only need to eat lots of protein, as protein is the main substance to help your muscles heal and grow...BUT if you don't support it with an increased amount of carbohydrates, you'll have no fuel to support that growth and so won't get the gains.

Increase weights as you go. If you are going to make your muscles bigger, you must make them do harder and harder work. If you learned to add and never moved on to subtraction, your math ability would simply never increase. The same is true with building muscle. You have to keep on doing harder things, and the simple way to do that is to add more weight. Focus on all the muscles in your body.

Something for every one at every skill level: a 6-week introductory program, a 4-week intermediate program and a 16-week advanced training phase. Each workout program transitions smoothly into the next for, providing months of effective, structured exercise.

Another way to get more results from these exercises is, right after a set flex hard the muscles just worked, flex as hard as you can and hold for at least a count of 10. Arnold talked extensively about "Posing as exercise" and the use of "Iso-Tension"(Iso means - Equal; the same, and Tension means - To tighten; stiffen; contract. So Iso-Tension is simply contacting the muscles and holding in the same place - no movement.

Workout - A solid workout plan provides the tools for your body to use the building materials from your nutrition plan. We provide free workout plans designed to build muscle mass or burn fat.

The best way to build muscle fast is to apply the greatest amount of stress possible to the muscles and you want to do this in the shortest possible time. The best way to achieve this is to do the heaviest weight you can do over the fewest repetitions. I would recommend that you do the heaviest weight you can do no more than 5 to 7 repetitions each set. I would also recommend you do 3 sets, you can do 4 but 3 is better with heavy weight.

The deadlift does not require any fancy machinery for you to work with. All you need is a good barbell and a flat ground surface, and you can start to work on the fastest way to build muscle as humanly as possible.

The king of all upper body exercises will work your entire body from finger to the neck and to the toe. Yes, it is a basic powerful motion that will practically put every single muscle in your body to the test.


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