Exercise tip from Jillian Michaels! Are you following it?

Nicci93
Nicci93 Posts: 397 Member
in Fitness and Exercise
"A little fitness tip for that Sunday workout I know you won't phone in ;)
In order to shed fat you have to burn calories and the best way to do that is get your heart rate up when training. Try to workout at 85% of your Maximum Heart Rate. You can figure out your maximum heart rate by subtracting your age from 220. For example: I am 38.
220-38 = 182 .85 x 182 = 154.7. This means that I want my heart to beat around 155 times a minute when I am training in order to get the best results."

~~

That was posted on her Facebook yesterday =) I just completed level 2 of her 30 Day Shred and I'm happy to report that I average 172 in my heart rate.. which is right on target for the 85% that she is talking about xD

Anyone finding results at this heart rate percentage? =) Or do you prefer to keep a lesser rate?

Replies

  • Ephena
    Ephena Posts: 610 Member
    I've found good results with this tip. When my workout pushes my heart rate to the 85% zone I burn more, feel better about my workout and see more results on the scale.

    *edited to add that it's getting harder to hit that zone the better shape I get into while only using a home workout program using mostly dvds.
  • amanda52488
    amanda52488 Posts: 260 Member
    This is great to know! Mine is 166, and I know when my heart rate is there I am having a good burn!
  • kr3851
    kr3851 Posts: 994 Member
    If I work out at 85% of my heart rate, I last about 10 minutes, sometimes not even that long. For me, it's not sustainable. I try to average between 65% and 85% doing intervals, and I try not to let it drop below 65%. That way I can go for 30-60 minutes and get a much better workout. But that's me!
  • michellekicks
    michellekicks Posts: 3,624 Member
    I prefer to use HRR as a measure rather than max HR by formula.

    If I use 220-age (36) I get MHR of 184. If I calculate 85% of that, I get 156 bpm. That is barely an effort for me.

    In reality, my max observed HR is 193 and my resting HR is 47, so my 85% HRR is [(193-47)*.85]+47 = 171. WAY harder.

    I do some workouts at 65-75% HRR but I also do tempo runs at 87-92% and sprints at up to 100%. Depends on the workout. I think my average comfy workout is about 80% HRR, which is about 165bpm.

Categories