Target Heart Rates

[Dave]

I was recently asked how to calculate your heart rate zones by one of the many people just starting out P90X who find us via the Internet. Here is my reply:

Checkout http://sarkproducts.com/targetzonecalculator.htm. You’ll need to know your age (I presume that’s pretty easy) and your resting heart rate. Mine is about 70 and I’m 37. I just know that because that’s usually where it is when I first put on my heart rate monitor. When I ran this calculation, the numbers I came up with were right about where I had perceived my “zones” were. I think you want to be spending most of your time in Zone 3, and pushing into Zone 4 during some of the harder cardio workouts, like Plyo. You may hit Zone 5, which is GOOD. That will push your heart harder and you’ll be able to do more next time. All this advice, of course, assumes you have a healthy heart. If you don’t, or there is a history of heart disease in your family, you should consult a doctor.

Hope this helps.

Dave

[InnerStrength]

Thanks for the info Dave. Question for you, very "duh," but I was assuming since the HR monitor is a suggested piece of equipment, that the DVD's would address/remind us of them as we work out. Since that's not been the case, just wondering, what should we be looking for while we're working out? I'm assuming we should bring it down if we're in the dangerously high zone, but if we're looking to lose fat (Lean out), generally speaking, should we be aiming to stay in either aerobic or anaerobic or does it much matter? I've previously learned that it's my average that I should be looking at, but since my HR monitor is a constant one, I figure I could try to control it throughout the workout some? what are your thoughts?

[Dave]

I shot this video yesterday to support this issue: http://www.youtube.com/watch?v=jSzwamRYbUM

InnerStrength I think it depends on what you are trying to accomplish. I'm trying to push my cardiovascular strength. That's number 1 for me, so I try to push it into zone 5 whenever I can. Typically Zone 3 is going to be more of a fat burning zone. When you do intervals (like plyo), you'll go up and down, but you should be in Zone 3 most of the time and that will probably be your average.

Dave

[desertkoala]

Thanks Dave. Good video. I caught it from your link on Facebook.
I do keep up with Dom but I need to turn my ceiling fan on full blast to keep from over heating. It'll be fun to see how I do on Plyo now that I'm in the home stretch with Insanity.

[Dave]

You'll kill plyo when you come back. Insanity is way harder. I just finished Upper Body Weight Training from the Deluxe series. So awesome.

[InnerStrength]

I shot this video yesterday to support this issue: http://www.youtube.com/watch?v=jSzwamRYbUM

InnerStrength I think it depends on what you are trying to accomplish. I'm trying to push my cardiovascular strength. That's number 1 for me, so I try to push it into zone 5 whenever I can. Typically Zone 3 is going to be more of a fat burning zone. When you do intervals (like plyo), you'll go up and down, but you should be in Zone 3 most of the time and that will probably be your average.

Dave

Thanks Dave! I am aiming for fat loss so will take the advice of staying in Zone 3. I'm excited as I found out that my Pops has ordered me and my Mom new HR monitors! YIPPEEE! (especially good as my last one is acting funny! LOL) I may be back to ask for advice on getting my HR up as it tends to be an area of difficulty for me at times!. . . in the meantime, Week 2 here I come! :D

Take care!

[Dave]

Awesome. Have fun with it.

[Christian Calderon]

Dave: this is an old thread, but I just bought a HRM and I"m using it with Insanity (week 3). From what I've read/watched in your website. I'm assuming that I need to stay in the Anaerobic zone as much as I can so that I can justify drinking the Results and Recovery formula. I am also reading the Primal Blueprint and I'm a bit concerned about the # of carbs in that drink and whether it's necessary to take it.

Thanks,

[troylee]

If you don’t, or there is a history of heart disease in your family, you should consult a doctor.

http://www.cuinsurance.org/xiaozhu1.jpg
http://www.cuinsurance.org/male2.jpg
http://www.cuinsurance.org/male3.jpg