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Heart Rates (HR) are measured in Beats Per Minute (BPM). Our ambient heart rate is that measurement when you are sitting, relaxed, sedentary and it should be around 70 BPM for most people. In general, the lower your ambient rate, the better because this means your heart is stronger and with fewer beats can pump more blood. World-class athletes have ambient heart rates in the 40's and 50 BPM range.


Your Maximum Heart Rate (MHR) is the fastest your heart can beat for one minute.

Your Training Zone is the heart rate you should be working out at to get your desired results.


HEART RATE TRAINING ZONES


Healthy Heart Zone 1 (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can be used as a warm up and brisk walking and has a low risk of injury.


Fitness Zone 2 (Fat Burning) --- 60 - 70% of maximum heart rate: This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases. 85% of calories burned in this zone are fats!


Aerobic Zone 3 (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.


Anaerobic Zone 4 (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.


Red Line Zone 5 (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods and is used when sprinting. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.




There are several different methods for calculating your ideal heart rate Training Zone.


Age-Adjusted Method: The most commonly known way to determine your training zones.

Subtract your age from 220 to calculate your MHR. Find your targeted Training Zone, as listed above, and multiply that % number times your MHR.


220-age = MHR (maximum heart rate) x the targeted zone percentage = Training Zone.


Example: Male age 34 wanting to workout in Aerobic Zone 3.

220-34= 186MHR. 186 x .70 (70% of max) = 130

220-34= 186MHR. 186 x .80 (80% of max) = 148


In this example Zone 3 Aerobic training would be from 130-148 BPM.


Karvonen Formula: Another widely accepted method to determine your training zones is this formula. It’s a little more complicated and uses your Resting Heart Rate (RHR) but is more accurate.


Your Resting Heart Rate  (RHR) is measured when you first wake up in the morning before you get out of bed. Take your resting pulse three mornings in a row, add all of them together, and divide by 3. The lower the number the better. Common resting heart rate numbers are in the 50-60s.


The formula is: ((MHR– RHR) x % intensity) + RHR = Training Zone


Example: Male age 34 wanting to workout in Anaerobic Zone 4 who has a RHR of 40BPMs.

220-34= 186MHR

186MHR – 40RHR = 146

146 x .80 (80% of max) + 40RHR = 156.8

146 x .90 (90% of max) + 40RHR = 171.4


In this example Zone 4 Anaerobic training would be from 157 -171 BPM.



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The Exercizer Maximizer utilizes Binary Beats Technology in the Warm Up and Warm Down tracks on Volume 1. Scientific Research has found that when listening on headphones, Binary Beats can harmonize the left
and right brain hemispheres and put them into a beneficial Alpha or Theta state. The Warm Up uses Alpha state Binary Beats associated with enhanced serotonin release, mood elevation, and positive thinking. The Warm Down track uses Theta state Binary Beats that correlate with deep relaxation, meditation, and focus. Read more...
 
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For Maximum benefit please use Headphones while exercising.


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The purpose of this music is to aid in your workout and exercise routine to help you loose weight, get slim, burn fat,

be healthy, and look and feel your best. Runners and pro athletes use it to reach their peak performance goals.

Exercizer Maximizer® and True Calling LLC make no medical claims or warranties, express or implied.


For Inquires email us at: Info@ExercizerMaximizer.com

"This product is awesome! I have to get Actors and Celebrities in shape for heir big roles on very tight schedules. I've found The Exercizer Maximizer to be an excellent tool to meet my clients needs."

Judd Dunning,

Hollywood celebrity trainer and host of Fit TV, has worked with Nicole Richie, Young MC, and contestants for The Bachelor. Read more...

 

You should know your Target Heart Rate Training Zone to workout

at your right pace.  Here are a few ways to figure your

Target Heart Rate for each Training Zone.

Key Terms:

HR = Heart Rate

MHR = Maximum Heart Rate

RHR = Resting Heart Rate

HRR = Heart Rate Reserve

BPM = Beats Per Minute

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