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Exercise is one of the best things a person can do for type 2 diabetes prevention. In fact, monitoring exercise by measuring your heart rate will give you an exact idea of how your hard work is actually paying off and allow you to create the perfect work out routine for your body. Here is how it works.
Measuring Heart Rate
Your heart rate is a simple measure of how many times your heart beats per minute. Your heart rate can be taken from either side of your neck or from the inside of your wrist near the joint. To take a short cut in, count your heart’s beats per 10 seconds and multiply it by six. Additionally, you can measure your heart rate by wearing a heart rate monitor. This is especially useful during exercise so you don’t have to stop to calculate.
Exercise Heart Rate
Controlling exercise by knowing your heart rate is a good idea and many weight loss professionals recommend it. According to TopendSports.com, knowing this measurement will tell you your intensity level, or in other words how hard you are working. Several things will influence your heart rate including your fitness level, how hard you are working and your maximum heart rate. To figure out your maximum heart rate you should subtract your age from 220. This will help you determine how hard you should be working.
Many controlling exercise programs will give you a target heart rate, usually between 50 and 85 percent of your maximum heart rate. You should aim to be in this range when working out. Knowing will help you determine if you’re working out hard enough to aid in weight loss and type 2 diabetes prevention. Check out the American Heart Association for an outlined chart of target heart rate zones based on age and maximum heart rate to be, to get the most out of your work outs and help with type 2 diabetes prevention.
Bursting
Bursting is a new exercise method in which you exceed your target heart rate by bursting or going all out for a short period of time and then recovering. According to SmartNow.com, the burst usually only lasts for 30 to 60 seconds, but you should feel as if you can’t go a second longer. This burst should be followed by two minutes of rest and repeated up to four times within a work out. MSNBC.com reports that not only is bursting a great way to get you over a workout and weight loss plateau, but it’s a great way to cut down on controlling exercise time.
Of course, it is always important to talk to your doctor first before starting any exercise program for recommendations and healthy weight loss tips.
By Raechel Conover
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