Learn How to Use Target Heart Rate to Get the Best Elliptical Cross Trainer Workout
Tackling Heart Rate Misconceptions
The first step to getting the best elliptical cross trainer workout is understanding your target heart rate zone and how it impacts your ability to burn calories.
Too many people are under the impression that slower and "easier" is better.
You've probably read that you burn more fat calories when you stay in "the fat burning zone" during cardiovascular exercise.
Here's the truth.
The typical fat burning zone as advertised on the stickers on your elliptical cross trainer take your age into account as part of the formula and then recommend that you workout at a lower intensity.
At these lower intensities, your body is burning a higher percentage of calories from fat, but this does not mean that your weight loss programs are going to be more successful or that you are burning more calories overall.
By increasing the intensity and your heart rate, you'll be burning a higher percentage of your calories from carbohydrates (sugars), yet the total number of calories you will be burning will be higher from both carbohydrates and from fats.
Target Heart Rate Formula
Start by taking 220 - age. This is your predicted maximum heart rate.
Use that answer and subtract your resting heart rate.
Note:Record your resting heart rate first thing in the morning before any activity.
We are going to use this figure in 2 sections; one to find the lower end of your target heart rate zone and one for the higher end.
Take the figure and multiply by 0.5. Then add back in your resting heart rate. This is the low end of your zone.
Using the earlier figure, multiply by .85. Again, add back in your resting heart rate. This will be the high end of your zone.
How to Use Your Heart Rate Figures
When performing cardiovascular activity, whether it is on the elliptical cross trainer or on a treadmill, or outside bicycling, you'll want to be between these two numbers.
Honestly, if you are below your target zone, you are not going to see the results that you are looking for.
The higher in your heart rate zone that you are able to maintain, the more calories you will be burn from both carbs and from fats.
There are advantages to using interval training above your zone, but you'll want to make sure you've built up a good cardiovascular zone before attempting any advanced training techniques.
Your Best Elliptical Workout
Now that you are armed with this information, test it out.
Use your figures to see if you've been working out within your zone. You may find that you'll be able to push yourself a little bit harder on the elliptical cross trainer and you'll soon see some better results!
However, just as with every other piece of machinery at your fitness center, you'll want to make sure you are using it correctly and effectively, and so you won't get hurt.
See Also (Coming Soon)
Elliptical Trainer Reviews - Pros and Cons and the truth about some of the equipment available.
Best Elliptical Trainer - Our teams favorites.
Precor Elliptical Trainer - My Personal Trainer School takes a look at this major manufacturer's version.
Proform Elliptical Trainer - A review of another major brand.
P.S. - Not to worry - all of your information is private and will never be shared with any other companies or individuals.
I look forward to speaking with you!
In health,
Boh
David I. Bohmiller, BS, NSCA-CSCS
President/Owner
My Personal Trainer School LLC
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