Now, During these last few weeks, I have been getting up early to work out and eating clean with the exception of very few cheat meals. Now I've already talked about how each cheat meal has been awful, made me break out and upset my stomach. It's important to find the right balance of food and workouts. For me this has been difficult to find out how much I should be eating vs. how much I am working out. 3 Days/week I actually workout twice. I teach my Group Exercise class in the evenings in addition to my morning lift session. I have been trying to be diligent and trust the process, but the one thing I was missing was my heart rate monitor. I decided to strap it on yesterday morning, just to see how high my heart rate was getting during my lift sessions and HIIT sessions. There is no doubt I have felt fatigued, so of COURSE my heart rate was where it needed to be right? WRONG. I found out my heart rate was NO where NEAR where it needs to be for my HIIT training, therefore I have not been able to be as successful in accomplishing my goals! No wonder! I had the opportunity in College to find out that my actual max heart rate is 201 so I can better get an idea of where I need to be.
Finding your target heart rate is essential for training in the proper zone to be more efficient with your workouts. Here are the steps you can take to calculate your own target heart rate zone.
1. When you first wake up measure your resting heart rate for 60s (or 10s multiplied by 6)
2. Next determine your Max heart rate with this simple formula. Take your age and subtract that from 220
3. Plug in the information to get it figured out!
Target Heart Rate = [(Maximum Heart Rate – Resting Heart Rate) × %Intensity] + Resting Heart Rate
I will use mine as an example for 50% of my max and 85% of my max. I am 25, my most recent resting heart rate taken at the doctors office last week was 50bpm with my max HR being 195 according to the calculation. (220-25)
For a 50% Target Heart Rate: [(195 − 50) × 0.50] + 50 = 122 bpm
For a 85% Target Heart Rate: [(195 − 50) × 0.85] + 50 = 173 bpm
You can see that my target heart rate has a very wide range 122-173bpm. For my HIIT sessions my heart rate should be closer to 170-180 rather than 122. This has been my missing ingredient! I'm not sure why I stopped using my monitor in the first place, but I am excited to get it moving again! I use a Polar HR Monitor. With any Monitor you want to make sure it is accurate and of good quality. If it doesn't come with a chest strap, I'm sorry, but it may not be that accurate.
On a side note, I think my cute adorable little child is turning into a crazy animal! People always tell you this happens, but they are so cute you just think, "nahhh not my little cutie!" We are excited to see this crazy lady grow up!
I have a friend whom I have known for about 9 years now who has been completing her own Clean eating challenge with her family. She has some great clean and delicious recipes as well if you want to take a look! Check out her blog here I have also added a few extra snack recipes in the Recipe Section!
Until next time, try to do 1 random act of kindness this week. Maybe no one will know you did it, except the person you did it for!
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