Target Your Heart Rate – Zone Training

Your Target Heart Rate

The SmartHRM Fitness app and other apps that support the SmartHRM Heart Rate Monitor calculate your target heart rate zones based on your age and your maximum heart rate. While you exercise, the app displays your heart rate and a color zone bar and may also vibrate to let you know when you are “in the zone”. The standard formula for calculating your maximum heart rate is: 220 – Your Age.There are four zones you can work in:Warm-up/Cool down: 50-60% of your max. This is a good zone to stay in if you are new to exercise or are recovering from an injury. Always start and end an exercise session in this zone.Weight Loss: 60-75% of your max. If you’re in this zone, your expending enough energy to create a calorie deficit and to burn more fat than muscle.Aerobic: 75-85% of your max. In this zone, you’re getting a good cardio workout, exercising both heart and lungs. Ideal for improving fitness.Atheletic: 85-100%. This zone is for those who are in great athletic shape. Even experienced runners and exercisers should vary the intensity of their workout and hit their peak for short bursts (e.g. sprinting) or under the advice of a health or fitness trainer.

Heart Rate Zones

SmartHRM Fitness App

Instant Feedback Keeps You Motivated. The SmartHRM Heart Rate Monitor is designed to work with popular fitness apps that display:

  • your route (using the built-in GPS on your phone)
  • calories burned
  • distance and pace
  • your heart rate and zone

Free SmartHRM Fitness app for Android phones from Smart Health and Fitness.Displays your heart rate in real-time while using the SmartHRM Bluetooth Heart Rate Monitor. Enter your age, view your target heart rate zones and choose the zone you want to work in: Weight-Loss, Aerobic, Athletic.

SportyPal offers targeted zone training, additional features, like altitude. It works with the SmartHRM Bluetooth Monitor (available now) and the iPhone version (available for pre-order). In addition to tracking your workout on SportyPal, you can also upload the data automatically to the SportyPal Website and take advantage of SportyPal’s long-term tracking tools.Other Apps: JogTracker, JogTracker Pro, and Jogger. For Android apps, visit the Android Marketplace from your phone.SmartHRM MonitorBluetooth Heart Rate on your Android phone

Monitor worn across chest reads your heart rate while you run, hike, cycle -Bluetooth wireless upload to phone & Web dashboard -Track fitness activity online -Works with popular fitness apps & SmartHRM Fitness apps

Nutrient Timing

By William J. Kraemer, Ph.D.

A popular concept in strength training related to nutrition is the importance of nutrient timing.  Getting macronutrients into the system before and after a conditioning session is important for optimal repair and remodeling of tissues. An increasing amount of research has focused on this concept over the past five years. While the specific recommendations can be variable, an important finding is that protein intake along with some carbohydrate both before and after the workout may be optimal for the recovery process.

The most important finding in this concept for recovery resides with complete protein and more importantly, the essential amino acids including branch chain amino acids.  Typically, 20 to 25 g of protein is consumed before the workout.  To stimulate protein synthesis, it appears that protein intake prior to the workout is more effective than after the workout. Additionally, as one gets older (e.g., over the age of 40) and digestive challenges become more prevalent, the amount of essential amino acids required appears to be increased.

Intakes of small amounts of carbohydrate before workouts allows for insulin signaling to help with protein synthesis.  Carbohydrate intake after a workout typically begins the replacement of muscle glycogen stores.  Typical carbohydrate intakes range from 25 to 50 grams. However, the key nutrient for the enhancement of recovery is protein, more specifically essential amino acids.

The demands for protein synthesis arise from the damage that can take place with exercise stress.  Exercise results in the breakdown of muscle or more specifically muscle fibers. Muscle fibers are made of contractile proteins that produce the forces of movement, and keeping these proteins in place is a host of what are called non-contractile proteins that also need repair if damaged.

So the first site of real recovery is at this level of muscle fibers which are used to perform the activity.  Now not all muscle fibers are used for every activity and therefore the damage to tissue can vary based on the intensity and duration of the exercise.  Lifting heavy weights in a weight training workout will create more muscle tissue damage. Therefore, the recovery and rebuilding process will be enhanced not only by providing the body with the needed intake of protein, but the timing of some of the protein intake will also be important.

Weight training sessions as well as long duration endurance events such as 10Ks, triathlons, marathons and other ultra-distance events produce significant repair requirements.  Endurance events produce some of the greatest damage to muscle fibers as a result of the long duration and repeated use of muscle, especially the slow twitch muscle fibers. Many times endurance athletes (who should also lift) forget to take in protein around their training sessions and competitions since they are so focused on the replacement of carbohydrate.

In summary, the demands of exercise and the resulting damage ranges on a continuum from low to high. But in each case, optimizing the intakes of carbohydrate and protein is an essential part of helping the body to recover. And on training and competition days, timing of a portion of the total intake of nutrients is also an important consideration.

Persistent Organic Pollutants

Some time back Seattle Times posted a news article with a title of “Could losing weight pose health risks?” I didn’t have a chance to address this at the time so I’m doing so now.

According to this article, based on POP’s (Persistent Organic Pollutants)  released into ones bloodstream during weight loss may increase the risk of a variety of illnesses such as ISD, dementia, diabetes & cancer.

I’m not medical doctor so I went ahead and did some research and started asking questions about POP’s and these “side effects” of losing weight and getting healthy.

Well first off, the article doesn’t address how people are losing weight, it just touches upon losing weight and possible long term effects of doing so. It doesn’t even address how to  get POP’s out of your system. Talk about a one sided approach to scare the hell out of people to stay unhealthy and overweight.

Do I really know to weight the pro’s and cons of losing weight vs remaining overweight? If I do then you shouldn’t be reading my blogs…

I point this out because there is a HUGE difference in losing weight through dieting, radical cleanses and odd weight loss wonder drugs,  i.e. the HCG way . Then there is the right way  that one loses weight in a healthy fashion by eating healthy (lifestyle habits)  while introducing antioxidants into the system to combat free radicals, and living a healthy lifestyle that through exercising and nutrient density.

How POP’s work in a nut shell.  POP’s can be stored in the boy’s adipose so the more fat you have the more POP you can store as your exposed to it. As you lose weight POP’s are released into the blood stream as your body uses the fat for energy.

Now, according to the article and research, levels of POP where higher in those who lost weight then those who gained weight according to a report in the International Journal of Obesity.

HOLD THE PRESS. UHM  Lets walk this through in logical steps.

If you’re “Gaining Weight” you’re allotting more room for the POP storage through your exposure (the more weight you gain the more room for POP storage). So wouldn’t your levels reflect a low initial level of POP’s the thinner you are prior to gaining weight and being exposed to POP’s with more body fat for storage?


If you’re already overweight and losing weight you’re reducing the storage space for POP’s and releasing it into your blood stream elevating those levels in your blood stream. SO YEAH you would have higher levels.


If your still being exposed to more POP,  wouldn’t you have higher levels of it in your blood stream unless you “Reduced Your Exposure” (HOW ABOUT THAT FOR A SOLUTION) or found a way of getting the POP out of your Blood ? Or am I thinking out of the box?

One of the many ways POP’s have/were/are introduced into our system are through pesticides. Persistent Organic Pollutants people. This is something through our environment we are exposed to daily.

Let’s focus on the root of the problem to resolve the issue instead of the nonsense being put out in the press scaring us to thinking “well I’m overweight, might as well stay that way instead of risk getting sick”.. Wow..

Some other enjoyable links for your reading.

Why AdvoCare Slam for Energy and Mental Focus

Simply put, it is made to work with the body for the body the right way. Science not Fad went into its creation.

I utilize Slam for myself and my clients right before a work out to give us that extra ability to sustain our energy levels throughout our routine without jitters or crashing.

Great source of energy and mental focus enhancement all around when needed anytime of the day.

AdvoCare Slam®  
  • High-powered, portable energy source*
  • Fast acting*
  • Sustained energy without jitters*
  • Sharpens mental focus*
  • Sugar free
  • Safer then other so called energy drinks