How do you know if your cardio workout is doing any good? I’ve heard of being in the fat-burning zone, but how do I know if I’m there?
The key to being in the zone is knowing what your target heart rate should be based on your fitness goals and health status. The fat-burning zone is typically 70% of your maximum target heart rate. For example, if you are a 40-year-old who wants to burn fat and build a leaner body, you would need to be working at approximately 126 beats per minute to reach 70%. This is based solely on age and doesn’t take into account the resting heart rate (RHR) of the individual. You get your resting heart rate by taking your pulse for a full minute, preferably in the morning before getting out of bed.
The best formula is the Karvonen heart rate formula (220 minus age minus RHR, times intensity [65%–85%], plus RHR). You’ll need a calculator and your RHR. To use the Karvonen formula, take 220 and subtract your age (for a 40-year-old, it would be 180). Take that number and subtract your RHR. Multiply that number by a percentage between 65% (low end) and 85% (high end), depending on the intensity level you’re targeting. Then add back your RHR. This gives you a more exact target heart rate. Just know that working at a higher intensity builds greater endurance and also aids in breaking through plateaus.
Bottom line: If you’re not sweating and/or breathing with effort, you probably aren’t working hard enough during your cardio sessions. Stay focused, have fun, but maintain a high intensity when you’re on a cardio machine. Note: Check with your physician before engaging in any cardiovascular training.
What is CLA? A friend recommended it for weight loss. Is it safe?
Expert Tip: I recommend using a heart-rate monitor during workouts. I have seen clients and friends elevate their workouts to new levels and realize greater results through the use of monitors.
CLA is conjugated linoleic acid. It can be found in a variety of foods, particularly turkey, beef, and whole milk and other full-fat dairy products (there’s very little in chicken, pork and seafood). CLA supplements are widely used by people who want to maximize their fat-burning capability. It’s considered safe and effective when used with a sound nutrition and exercise plan. (Consult with your physician before embarking on a supplement program.) CLA has also shown positive effects in building muscle. According to Michael Pariza, PhD, director of the Food Research Institute at the University of Wisconsin-Madison, “CLA works by reducing the body’s ability to store fat, and it promotes the use of stored fat for energy.”
I am an active 54-year-old woman. I discovered last year that 80% of the cartilage in my knees is gone. My doctor said that swimming would be the best form of aerobic exercise for me. Can you suggest anything else?
I recommend that you continue swimming (and perhaps biking at a low resistance), incorporate a physical therapy program that focuses on knee rehabilitation and stabilization, and make stretching a part of your daily life. If you increase the strength of the muscles surrounding your knee joint, you will be able to alleviate pressure on the knee, thereby avoiding discomfort. Cardio, weight training and stretching, along with a balanced eating regimen, will help you improve your performance and allow weight loss to occur.
Yaz Boyum is a trainer in the Washington, D.C., area. She has been named one of America’s top 100 trainers two years in a row by Men’s Journal. Submit a question now!
