Calculated Target Heart Rates @ OTL are simply guidelines; although they are based on conventional and measurable variables, they are at best educated estimates. Nothing beats common sense based on personal experience. In the course of your aerobic workouts, you are the best judge of how your body responds. If you workout at OTL Beginner Level and feel that it is almost effortless then you can safely go up to the next level immediately; however, if it feels extremely difficult and you are struggling, do not hesitate to decrease your intensity even lower than the minimum OTL! You are the best judge of how the program works and there is no reason why you can not make the necessary adjustments if necessary.
If you have a completely sedentary lifestyle, are overweight or have poor physical condition, it is recommended that you start your training at an intensity level lower than your minimum target heart rate. Start slowly, and gradually increase the intensity of your aerobic workouts as you become more fit until you eventually reach the ideal OTL.
By monitoring your breathing patterns when performing aerobic workouts, you will be able to accurately tell if the level you are working at is your OTL to burn off body fat. You should be breathing heavier than normal but not gasping for air; if you are out of breath but can’t hold a conversation or complete a sentence, you are definitely working beyond your OTL. When you are doing aerobic workouts, the rule of thumb is the harder you breathe, the higher your intensity level is and the more fat you burn – as long as you sustain the activity for the required amount of time. If you are not breathing hard, you are not working out hard enough!
When performing your aerobics workout, you should periodically monitor your pulse rate to determine if you are within your THR @ OTL so that you can make the necessary adjustments by increasing or decreasing the intensity of your activity.
You can check your pulse rate by dividing your THR by 6 to calculate your 10-second count; this way, you do not have to stop our workout if you were to take a full 60-second count.
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