Is Exercise Working For You?

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So many of us give up on losing weight because we just aren't getting anywhere. We diet but we don't stick to it. We exercise but we don't lose any weight. Maybe you need to get serious about weight loss. You can exercise hours a day and still not lose any weight. You can cut your diet to the bone and still not lose a pound. What's your problem?

I understand you just want to lose weight and you don’t care about the “How and Why”. But if you have been wondering why your having so much trouble losing weight, then maybe you need to read this. 

What Is Your Pulse? And why is the important?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Heart rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body during exercise). 

Knowing how to take your pulse can help you evaluate your exercise program. That's important if your paying for a gym membership. A proper exercise program also increases your metabolism and that will burn more calories. 
If you are taking heart medications, recording your pulse on a daily basis and reporting the results to your doctor can help your provider determine if the drugs are working properly. And it also helps you know if your exercise is really doing any good. 

How Do I Take My Pulse?

1. Place the tips of your index (second finger) and third finger on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second finger on your lower neck, on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
3. Look at a watch or clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Check your pulse: (beats in 10 seconds) x 6 = (your pulse)

What Is a Normal Pulse?

A normal resting heart rate is generally considered to be 60-100 beats per minute. The exact number will vary among individuals. Children tend to have higher resting heart rates than adults. Now, and I’m talking about adults, not children, If your at-rest heart rate is over 85 beats a minute and you have no heart problems, your probably overweight or in poor physical condition. If your not someone who regularly exercises then exercise will help you, but you need to be careful. You want to know your maximum heart rate and you need to monitor that so your not exceeding it. 

What Is Maximum Heart Rate?

The maximum heart rate is, on average, the highest your pulse rate can get based on your age. To calculate your predicted maximum heart rate, use this formula:
220 - Your Age = Predicted Maximum Heart Rate
Example: a 40-year-old's predicted maximum heart rate is 180.
Read carefully this next section because the formula above does work, but if your under a doctor’s care and taking prescription drugs then ask your doctor what your maximum heart rate is and then depending on your age, your target heart rate would be 60% - 80% of the maximum. 
Your actual maximum heart rate can be determined by a graded exercise test. Please note that some medications and medical conditions may affect your maximum heart rate. If you are taking drugs or have a medical condition (such as heart disease, high blood pressure, or diabetes), always ask your doctor if your maximum heart rate (and target heart rate) should be adjusted.

What Is Target Heart Rate?

You gain the most benefits and lessen the risks when you exercise in your ''target heart rate zone.'' Usually this is when your exercise heart rate (pulse) is 60%-80% of your maximum heart rate. In some cases, your doctor may decrease your target heart rate zone to begin with 50%.
Be careful not to exceed your target heart rate. This increases both cardiovascular and orthopedic risk and does not add any extra benefit. Instead, slow down until your heart rate gets into the proper range. 
The reason all of this is important is because, and this is a simple example, You want to start exercising so you start walking everyday. But after a few weeks you don’t think the exercise is doing any good. That’s when you should be monitoring your pulse. For example, if your target heart rate is 140 beats a minute and you walk 30 minutes a day, then for 20 minutes your heart rate should be at 140 beats a minutes. The first 5 minutes you start slowly building up and the last 5 minutes slowly cooling down. If you do this properly it’s good for your heart and it works to speed up your metabolism.

  I know what your thinking, for beginners keeping track of your pulse is very difficult. But they make fitness trackers that help you with that. It straps on your arm and tells you your heart rate. Some do much more, they can tell time, keep track of your steps and even how many calories you burn during your work out or during the day.
If your not monitoring your heart rate you can do damage to your heart, or if your going to slow you might not be doing yourself any good. Not doing yourself any good is what most people are doing and that's why they give up. 

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