In Part 1, I talked about how exercise is important and how it needs to be done every day, not just 3 or 4 times a week. One of the important things to keep track of while exercising is your heart rate. Basically, you want to exercise hard enough to raise your heart rate and burn fat. But you don’t want to go too high because first off, you can’t do it for as long a period of time. Second, your body will burn muscle instead of fat. That’s the last thing you want right now.
The best way to keep track of your heart rate is to buy a heart rate monitor. They can be kind of expensive (a good one can cost $100 or more) but it’s worth the money. I have a watch with a built in heart rate monitor so when I’m exercising all I have to do is push a button and it lets me know my heart rate. Having a heart rate monitor when you are obese is really important. If you feel shortness of breath or dizzy you can always check out the heart rate quickly. Just remember to take anything unusual seriously and call a doctor.
So what’s the target heart rate while you exercise? It’s easy to figure out. First, subtract your age from 220. I’m 40 so that would be 180. That’s my maximum heart rate. While exercising, you want your heart rate to be about 50-85% of your maximum heart rate. For me, that would be 90-153 beats per minute. When you start out exercising and walking every day, check your heart rate every 5 minutes or so. It should be within that ideal range. If it’s too low, it means you are not exercising hard enough. If it’s too high, slow it down. Pretty simple right?
That’s the whole goal of this blog. To make exercise, losing weight and eating healthier to be as simple as possible. It’s easy to get bogged down in the minutia of what other people are doing. Next, I’ll be talking about weight lifting and how it’s really helpful for us fat guys to lose weight!