Stephanie's Mailbag: How to Train in your Heart Rate Zone

Dear Stephanie:
How do I train in my heart rate zone at the gym?

Beatrice Gacovie Hi Beatrice:
Your heart rate is your body's speedometer. It gives us an indication of how fast our body's "motor" is running. Exercising at the right intensity level will help assure that you're getting the most from your aerobic exercise.

Your heart rate can be measured by feeling the pulsations of the blood moving through the artery near the outside of your wrist or carotid artery on the side of your neck. However, taking your heart rate can be difficult while your exercising. Some exercise equipment in the gym offers heart rate monitors, but I never rely on these--especially on antiquated machines.

Depending on your age, level of conditioning, and your fitness goals, you should train in your heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become.

To figure your maximum heart rate, simply subtract your age from 220. Example, if you're 30 years old, you would have a maximum heart rate of 190. To workout at 70% of your maximum heart rate, you'd shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.

If this math is too much to think about while your huffing and puffing--make your life simpler buy investing in an inexpensive heart rate monitor. This monitor can make it easy to see your heart rate quickly and easily while you're exercising. The most accurate high tech brands use a strap that goes around the lower part of your chest. Electrodes in that strap detect the electrical signal your heart gives off every time it beats. Then, with every beat of your heart, the electrodes in the strap send a signal to a special wrist watch that will display your heart rate in beats per minute. So, you simply glance at your watch during your workout to check what your heart rate is.

**If you have a pace maker, Please check with your doctor before using a heart rate monitor.

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.