Above my maximum heart rate?

I am 43, 180lbs and have been working out 3-5 times a week for 5 months. I alternate between cardio and crossfit workouts. During my cardio workouts I usually will run on the treadmill for 3 miles if I run at 6.0 mph our less my heart rate stays about 150 per minute or less, if I push the speed up or do sprints etc… my heart rate goes up to at or sometimes above my maximum of 177 but I dont feel like I am really winded or pushing it too hard. Should I be going above my max or just pay attention to how I feel? My goal is to lose fat and increase overall fitness.

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4 Heart Rate Zones For Cardio Training

One of the best ways make your cardio workout do its best for you is to monitor your heart rate.  This can easily be done with the use of heart rate monitors that you can easily buy in fitness stores or online.  There are certain heart rate zones that would indicate that you are achieving the most of your workout.

Safety Zone (50 to 60%)
If you are just starting with your cardio training, then maintaining a heart rate within this zone will give your heart muscles to adapt to the stress of working out.  This is most especially important if you are just starting with your training.  The purpose of this zone is to prepare your body to become healthier in the presence of health problem such as hypertension, obesity, and prolonged state of stationary lifestyle.

 
Temperate Zone (60% to 70%)
Now that you have prepared your cardiovascular system, it is now time to train it.  In this zone, your body is now becoming healthier, stronger, and working with increased efficiency as it experiences improvement in oxygen transport.  The bulk of your training should be based on this zone. 

Aerobic Zone (70%-80%)
Since your cardio-respiratory system has been toned, it is now time to help improve its capacity.  Building more muscles requires more oxygen for growth and strength.  Increasing your functional capacity will help you train longer without getting tired easily.  You will be burning fats and carbs in a 50-50 ratio, which will help you lose weight.

Anaerobic Zone (80%-90%)
The purpose of this zone is to help you increase your lactic acid threshold.  Lactic acid is a product of anaerobic metabolism in your muscles caused by lack of oxygen in your muscles.  It is produced because your body does not have enough oxygen to cope up with the demands of rigid training.  This build-up is manifested by muscle pain and weakness.

Professional athletes always work with their heart rate zones so that they can become physically fit and ready for any grueling exercise.  You will have a more efficient cardio-respiratory system that will help you throughout your training once that you have mastered cycling between these zones.
 

Article written by Kelsey Aniston of Ultimate Fitness Gear, Get Intensity Workout and start getting fit.

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Will cross training (swimming) improve my running endurance?

I have good running endurance, but I notice I can get my heart rate up much much higher (almost 200) and sustain it there much longer when swimming. If I consistantly do this, will it improve my running?

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How to Get Rid of a Fat Belly Quickly?

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How to Calculate Your Target Heart Rate

You are trying to lose fat and you want that adipose tissue to just melt off your body.

Option #1 is High Intensity Interval Training (HIIT), which uses both anaerobic training to build muscle and elevate the metabolism, and aerobic training to burn fat and increase cardiovascular endurance. This is the option I typically recommend. However, some people are either not able to, or not willing to, even attempt HIIT training.

This then leads us to option #2: cardiovascular endurance training. While I don’t recommend it, I know people will do it, so here’s how to do it right…

How to Calculate Your Target Heart Rate

You can maximize the benefits of cardiovascular exercise by keeping your heart rate at 60-80% of your maximum heart rate. This is also know as your Target Heart Rate (THR).

The most effective method of calculating your THR is the Karvonen Method as outlined below:

1. Find your resting heart rate (RHR).

   Count your pulse as soon as you wake up in the morning while still lying in bed. I find it easiest to take the pulse for 10 seconds and multiply by 6, but you get a more accurate reading if you count for the whole 60 seconds.

   You can use your wrist or your neck to take your pulse:

   • A common way to take your pulse is the radial pulse check. To do this, you lightly touch the artery on the thumb-side of your left wrist using your index and middle fingers of your right hand.
   • Another way to take your pulse is the carotid pulse check. Do this by placing your index and middle fingers on either side of your neck about an inch below the jaw line.

   Calculate your average RHR by adding your RHR over the course of 3 mornings and divide that number by 3.

   For example: (82 + 78 + 80) / 3 = 80 beats per minute (BPM) = RHR

2. Find your maximum heart rate (MHR).

   Start by subtracting your age from 220. This is your maximum heart rate (HRmax)

   For example: I am 31, so my HRmax is 220 – 31 = 189 BPM = HRmax

3. Find your heart rate reserve (HRR).

   Next, subtract your RHR from your HRmax to get your heart rate resverve (HRmaxRESERVE)

   For example: 189 – 80 = 109 BPM = HRmaxRESERVE

4. Your lower limit THR is 60% of your HRmaxRESERVE plus your RHR.

   For example: (109 * .6) + 80 = 145 BPM

5. Your upper limit THR is 80% of your HRmaxRESERVE plus your RHR.
   
   For example: (109 * .8) + 80 = 167 BPM
6. Your optimum THR then becomes the average of your lower limit and upper limit.

   For example: (145 + 167) / 2 = 156 = THR

   This is your optimum heart rate to maximize your body’s cardiovascular fitness through exercise. It is not the optimum heart rate to maximize fat loss.

Generally, if you can’t talk during your cardiovascular training, you are probably working out too hard.

Conversely, if you can sing a sing during exercise, you need to increase your intensity.

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