What is Target
Heart Rate?
Your
heartbeat rate that will give you the most benefit out of exercise.
This rate is between 70-85% of your maximum rate. Every person has a
maximum heartbeat rate, which gradually decreases with age. Your
heart cannot exceed its maximum rate. Exercise that causes your
heartbeat to go above 85% of its maximum rate may be dangerous. On
the other hand, exercise that does not raise your heartbeat rate to at
least 70% of your maximum will not do your heart and lungs much
good.
How do I figure out my
target heart rate?
First,
you must determine your maximum heartbeat rate. Your maximum
heartbeat rate is the number 220 minus your age. Multiply your
maximum pulse rate by 70% and 85% to find the two ends of your range.
What is the best way to
find my pulse?
Using
a heart rate monitor while exercising is the easiest way to keep track of
how many minutes you are in your target zone. Since many of us do
not have access to a monitor, here is the old fashioned way! Take
your pulse for 6 seconds. Add a zero on the end of that number--this
is your heart rate.
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Healthy
Lunchbags!!
Spectacular Sandwiches
* Choose a different
bread. Vienna, Italian, pumpernickel, whole wheat, rye or
oatmeal. Try pita bread, english muffins, hard rolls or crackers.
* For the middle- lean beef, chicken, turkey, meatloaf, tuna,
seafood, low fat cheeses, meat salads with vegetables and a small amount
of dressing.
* Peanut butter possibilities- low sugar jelly, banana, apple, or
sliced cucumber.
* Top off sandwiches with lettuce, tomatoes, alfalfa sprouts, onions
or zucchini.
* Cut veggies in varying shapes- carrot curls, celery circles, and
radish rings.
* Have fun with fruit- plump raisins, tangy apricots, melon balls,
papaya with lime, peach or pear filled with low fat cottage cheese, plain
yogurt mixed with any fruit or a baked apple.
* "Low fat" is not always low in sugar- check the
packaging carefully.
* Lunchables are very high in fat, check for the lower fat versions.
* Make lunches fun- use variety!
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