Sunday, 5 July 2009
and some 'refreshments'
"I don't wanna change
It's a picture of me: I'm insane but I'm happy
I don't wanna wait
This is where I wanna be - Call me vain, call me crazy" !!!!!!!!!!!!!
I think no need to add that I love this song ;)
Body Pump loves you!
People think we are insane... but we are just follen in love with Body Pump. When I went to my class on Friday my instructor said: "Body Pump loves you" and so we do love Body Pump. This love is pure, it will never betray you, never hurt you, will never be late or let you down. Never make you feel jealous, cry, angry... If you get tired of it, you just take a break in trainings, no complains, it will wait you patiently until you are ready. I have been doing it for almost 2 years now and it's the strongest relationship I ever had.. I am even more in love now than I was at the beginning.. I wish everyone had such relationship in their personal life.. (and myself as well ;) I am a BodyPump addict and I am proud of it. If I do it less than 2 times per week I feel sick... I know that every Body Pumper is a great person, with passion. I met thanks to Body Pump wonderful people and I want to tell you that I love you all!
Thursday, 2 July 2009
"It's all your fault
You called me beautiful
You turned me out
And now I can't turn back
I hold my breath
Because you were perfect
But I'm running out of air
And it's not fair
I would never pull the trigger
But I've cried wolf a thousand times
I wish you could
Feel as bad as I do
I have lost my mind"
The same lesson year after year, am I having deja vu? Now I would like to say: "But you are just a boy, you don't understand.." . But do I? Me neither.
Welcome back :)
Amazing, I haven't been writing here for ages..
Anyway my best beach body competition is over and I landed on3rd place out of 28 :D I definitely do have beach body now ;)
Now I need another challenge :D
Monday, 18 May 2009
Adelante..
I vote for refreshing it in next BP release... Adelante... perfect for lunges.. and from BP 39..
Welcome back :)
I haven't been writting here for a month, amazing.. anyway I am back :) and listening to BP 70.. I don't know, for me it is too simple.. I don't like warm up.. I think that Pink and " it's all your fault , you called me beautiful.. " very nice for squats, although I am not really into lyrics..
The famous chest, no need to comment, looking forward, still chest is one of my favourites so it should be all good. Back, no no no, this "True Believer" is too SIMPLE!!!!!!! i think the biceps song, it has very nice lyrics:
"You can’t give up, looking for a (diamond did erupts??)
The wind shows up, make sure you’re holding on
Cause it could be the one, the one you’re waiting on
Cause nobody wants to be the last one there
And everyone wants to feel like someone cares
Someone to love with my life in their hands
There’s gotta be somebody for me, oh"
Smart song for biceps , I already see those bottom-halves :P
Lunges, also typical.
Thunderstruck no no no NO (if they have to repeat anything, why not Bangkok lol)
ABS are fine, and Cool Down is lovely.
I don't know, but I am not really looking forward to 70... and it's gonna be played all Summer.. :/
The famous chest, no need to comment, looking forward, still chest is one of my favourites so it should be all good. Back, no no no, this "True Believer" is too SIMPLE!!!!!!! i think the biceps song, it has very nice lyrics:
"You can’t give up, looking for a (diamond did erupts??)
The wind shows up, make sure you’re holding on
Cause it could be the one, the one you’re waiting on
Cause nobody wants to be the last one there
And everyone wants to feel like someone cares
Someone to love with my life in their hands
There’s gotta be somebody for me, oh"
Smart song for biceps , I already see those bottom-halves :P
Lunges, also typical.
Thunderstruck no no no NO (if they have to repeat anything, why not Bangkok lol)
ABS are fine, and Cool Down is lovely.
I don't know, but I am not really looking forward to 70... and it's gonna be played all Summer.. :/
Thursday, 16 April 2009
Friday, 10 April 2009
Body Pump 70 Sizzler
The key focus of BodyPump 70 is perfect timing. This means your body spends more time under tension and this will get you shape fast! The music in this release really ‘goes off’ - and keep an ear out for beats you’ve never heard before in BodyPump. Game on in the Squat Track! Challenge yourself with more resistance. Don’t be fooled by the slow start and the Pop-Rock nature of the track - the back half bites hard with four sets of Singles and Bottom Halves back-to-back to finish! Go a little bit heavier in the Chest Track - Infinity 2008 is awesome and builds anticipation before you pump it! The new tempo means your muscles will be under tension for the maximum amount of time.
True Believer will inspire you to give it all you’ve got in the Back Track, before Christine Aguilera’s Keeps Gettin’ Better drives you through the Triceps Track. You don’t need but get ready to feel the burn in the Pushups and Kickbacks! Rock through the Biceps Track with Nickelback’s Gotta Be Somebody where Singles are the name of the game.
Take a deep breath before the Lunge Track. Sash! is back for this endurance track that is VERY intense and includes Lunges and Squats with heavy weight. Ouch! Another classic Rock track is in the house with Thunderstruck motivating you through the Shoulder Track. There’s a new move in the Abdominals Track - The Rotator Plank. Kanye West’s Love Lockdown is unlike any Abs Track - get ready for a dark, dim, sexy beat!
Body Pump 70 - my first impression
So as there are already some pre-reviews of new upcoming releases, I googled a bit and here is what I found out..
10. Cool down - If I were a boy I like already the song
" If I were a boy
I think I could understand
How it feels to love a girl
I swear I’d be a better man.
I’d listen to her
Cause I know how it hurts
When you lose the one you wanted
Cause he’s taken you for granted
And everything you had got destroyed "
It's a little too late for you to come back
Say it's just a mistake
Think I'd forgive you like that
If you thought I would wait for you
You thought wrong
But you're just a boy
You don't understand
And you don't understand, oh
How it feels to love a girl
Someday you wish you were a better man
You don't listen to her
You don't care how it hurts
Until you lose the one you wanted
'Cause you're taking her for granted
And everything you had got destroyed
But you're just a boy.. "
Exactly ;)
but wait a minute why I started from the end :D
Warmup is still not known, pity as it's very important track for me,but I know it will be sth big ;)
2. Squats: Pink - It's all your fault
"It's all your fault
You called me beautiful
You turned me out
And now I can't turn back
I hold my breath
Because you were perfect
But I'm running out of air
And it's not fair
(..)
I'm trying to figure out what else to say (What else could I say)
To make you turn around and come back this way (Would you just come back this way)
I feel like we could be really awesome together
So make up your mind cause it's now or never (oh) "
I very like those lyrics, so different from "let's get the party started"
3. Chest: Infinity 2008 - Guru Josh Project
Here we are finally having some innovation everyone is excited about. What Raina is writing on her blog (and she took part in video recoding for BP70): " It's a heavy, grunty, throbbing beat, and I must say, it's going to be a NIGHTMARE. Not only is it one of the hardest chest tracks to ever come out of Body Pump, it's a very unusual rhythm and instructors and participants are going to have to work very hard to get used to the count. It's not your usual 4-beat count, so you're doing sets with a strange number of reps. With the super slows - there are additional holds in there to make up the counts because of the different beat." and " It's genius, it's fantastic, and it's going to have instructors headdesking everywhere with trying to get it right. It's the right sort of thing for Body Pump, and because of the choice of song, I think it's going to be an immortal track - unlike the most recent few chest tracks (BP69 - Fall Out Boy's "I Don't Care", BP68 - 3 Doors Down "It's Not my Time", BP67 - Finger Eleven "Paralyzer") which have very much been selected because they're the current fashion. A track this different is so fantastic that it's the biggest pain in the arse. " What can I say, I am very looking forward to try it out, as agree, it has been already pretty boring..
"
4. Back : True Believer - E-Type
What can I say - very very very very typical for Body Pump. For now I can say I prefered Castles in the Sky, but I always say like that ;)
5. Triceps: Keeps Gettin’ Better - Christine Aguilera
very typical triceps track. I think "Shut up and drive" was better. The choreography is supposed to be identical to BP68 so we are having push ups back as I can recall :D Omg, I just hate triceps push ups, but it is a must indeed, and my field for improvement.
6. Biceps: Gotta Be Somebody - Nickelback
"This time I wonder what it feels like
To find the one in this life
The one we all dream of
But dreams just aren't enough
So I´ll be waiting for the real thing.
I'll know it by the feeling.
The moment when we´re meeting
will play out like a scene straight off the silver screen
So I`ll be holdin’ my own breath
Right up to the end
Until that moment when
I find the one that I'll spend forever with"
Very long and sophisticated lyrics, more to think, so I hope I won't feel the biceps pain at least ;) Should be very typical.
7. Lunges: Sash - Raindrops (encore une fois) Review from Raina: "Lunge track? ACK! It was introduced to us as a lunge marathon, and that's a pretty accurate description. I didn't weight the track because of the ankle, but even then my legs were wobbling so viciously that I wouldn't have been surprised if they summoned aliens through the sonic vibrations they created. There's squats in this track as well". Squats, no, my legs will die ;-(
8. Sholders: Thunderstruck - AC/DC "As for the shoulders? I think a lot of people are going to be surprised by this one, it's a treat of a track - not Top 40, to an immortal song. " Just push ups please, but once, not twice as it is in 69 :D I just wonder whether it will be some remix, or the same as in BP49? Still, I like this song, so i am very OK with it.
9. ABS: Love Lockdown - Kanye West
I am working on warm up track.
10. Cool down - If I were a boy I like already the song
" If I were a boy
I think I could understand
How it feels to love a girl
I swear I’d be a better man.
I’d listen to her
Cause I know how it hurts
When you lose the one you wanted
Cause he’s taken you for granted
And everything you had got destroyed "
It's a little too late for you to come back
Say it's just a mistake
Think I'd forgive you like that
If you thought I would wait for you
You thought wrong
But you're just a boy
You don't understand
And you don't understand, oh
How it feels to love a girl
Someday you wish you were a better man
You don't listen to her
You don't care how it hurts
Until you lose the one you wanted
'Cause you're taking her for granted
And everything you had got destroyed
But you're just a boy.. "
Exactly ;)
but wait a minute why I started from the end :D
Warmup is still not known, pity as it's very important track for me,but I know it will be sth big ;)
2. Squats: Pink - It's all your fault
"It's all your fault
You called me beautiful
You turned me out
And now I can't turn back
I hold my breath
Because you were perfect
But I'm running out of air
And it's not fair
(..)
I'm trying to figure out what else to say (What else could I say)
To make you turn around and come back this way (Would you just come back this way)
I feel like we could be really awesome together
So make up your mind cause it's now or never (oh) "
I very like those lyrics, so different from "let's get the party started"
3. Chest: Infinity 2008 - Guru Josh Project
Here we are finally having some innovation everyone is excited about. What Raina is writing on her blog (and she took part in video recoding for BP70): " It's a heavy, grunty, throbbing beat, and I must say, it's going to be a NIGHTMARE. Not only is it one of the hardest chest tracks to ever come out of Body Pump, it's a very unusual rhythm and instructors and participants are going to have to work very hard to get used to the count. It's not your usual 4-beat count, so you're doing sets with a strange number of reps. With the super slows - there are additional holds in there to make up the counts because of the different beat." and " It's genius, it's fantastic, and it's going to have instructors headdesking everywhere with trying to get it right. It's the right sort of thing for Body Pump, and because of the choice of song, I think it's going to be an immortal track - unlike the most recent few chest tracks (BP69 - Fall Out Boy's "I Don't Care", BP68 - 3 Doors Down "It's Not my Time", BP67 - Finger Eleven "Paralyzer") which have very much been selected because they're the current fashion. A track this different is so fantastic that it's the biggest pain in the arse. " What can I say, I am very looking forward to try it out, as agree, it has been already pretty boring..
"
Here's my key
Philosophy
A freak like me
Just needs infinity
Relax
Take your time
And take your time
To trust in me
And you will find
Infinity, infinity"
4. Back : True Believer - E-Type
What can I say - very very very very typical for Body Pump. For now I can say I prefered Castles in the Sky, but I always say like that ;)
5. Triceps: Keeps Gettin’ Better - Christine Aguilera
very typical triceps track. I think "Shut up and drive" was better. The choreography is supposed to be identical to BP68 so we are having push ups back as I can recall :D Omg, I just hate triceps push ups, but it is a must indeed, and my field for improvement.
6. Biceps: Gotta Be Somebody - Nickelback
"This time I wonder what it feels like
To find the one in this life
The one we all dream of
But dreams just aren't enough
So I´ll be waiting for the real thing.
I'll know it by the feeling.
The moment when we´re meeting
will play out like a scene straight off the silver screen
So I`ll be holdin’ my own breath
Right up to the end
Until that moment when
I find the one that I'll spend forever with"
Very long and sophisticated lyrics, more to think, so I hope I won't feel the biceps pain at least ;) Should be very typical.
7. Lunges: Sash - Raindrops (encore une fois) Review from Raina: "Lunge track? ACK! It was introduced to us as a lunge marathon, and that's a pretty accurate description. I didn't weight the track because of the ankle, but even then my legs were wobbling so viciously that I wouldn't have been surprised if they summoned aliens through the sonic vibrations they created. There's squats in this track as well". Squats, no, my legs will die ;-(
8. Sholders: Thunderstruck - AC/DC "As for the shoulders? I think a lot of people are going to be surprised by this one, it's a treat of a track - not Top 40, to an immortal song. " Just push ups please, but once, not twice as it is in 69 :D I just wonder whether it will be some remix, or the same as in BP49? Still, I like this song, so i am very OK with it.
9. ABS: Love Lockdown - Kanye West
I am working on warm up track.
My Summary of Body Pump 69
Amazing, again I am having a deja vu from last release.. I like so much 69 that i didn't even realize and notice that time is passing and we are getting ready for 70. I like so much 69 (I know I say it about every realise :D), so here is some short summary of all the quotes I am having in my head since Winter. So for me BP 69 was (or still currently) is all about:
1. Warm up - I like this song a lot, very positive and optimistic saying good bye to winter (as for me) "It has been a long winter without you" or "If I am dreaming" .. ;)
2.Squats - I am very picky about squat track but here i am very very satisfied so "Let's get this party started"!
3.Chest - "I don't care what you think" I like it.
4.Back - "Oh tell me why", " Do you ever question your life, do you ever wonder why", "Tell me why do we build castles in the sky" I like this song a lot.
5.Triceps - it is OK, but i think it's the weakest track of this release, still "Shut up and drive" ;)
6. Biceps - "So what" ..here let's stop for a bit:
"So what!
I'm still a rock star
I got my rock moves
And I don't need you
And guess what?
I'm havin' more fun
And now that we're done
I'm gonna show you
Tonight...
I'm alright
I'm just fine
And you're a tool
So...
So what!
I am a rock star
I got my rock moves
And I don't want you tonight"
I think that it is one of the best biceps songs. It is not very tough, but still with no break.
7. Legs - "I've been looking for that someone, I've been waiting for so long, I've been dreaming 'bout this moment And now I know where I belong "
I don't know if it's me who is getting old or this track is really though, but those squats at the end are really killing my legs.
I like this track because it is very original (and not like back one or triceps for example).
8. Sholders - my and I guess 90% of Body Pumpers favourite track... "Oh All I ever wanted was to see you smiling" "I ever wanted was you and me" and "I'm so alone here on my own and I am waiting for you to come.. " (very very meanfull lol). I like push ups at the beginning (I think it is must for each sholder track). And also that this track is a bit original :)
9.ABS - it is too easy and too many moves I still haven't learnt it lol - "It was 1989, my thoughts were short my hair was long" or "She was seventeen and she was far from in-between It was summertime in Northern Michigan "
10. Cool down - very nice song, "I guess i just got lost Bein' someone else I tried to kill the pain Nothin ever helped.." "Lately i'm so tired of waiting for you To say that it's ok, but tell me Please, would you one time Just let me be myself So i can shine with my own light Let me be myself Would you let me be myself "
" That's all i've ever wanted from this world
Is to let me be me "
1. Warm up - I like this song a lot, very positive and optimistic saying good bye to winter (as for me) "It has been a long winter without you" or "If I am dreaming" .. ;)
2.Squats - I am very picky about squat track but here i am very very satisfied so "Let's get this party started"!
3.Chest - "I don't care what you think" I like it.
4.Back - "Oh tell me why", " Do you ever question your life, do you ever wonder why", "Tell me why do we build castles in the sky" I like this song a lot.
5.Triceps - it is OK, but i think it's the weakest track of this release, still "Shut up and drive" ;)
6. Biceps - "So what" ..here let's stop for a bit:
"So what!
I'm still a rock star
I got my rock moves
And I don't need you
And guess what?
I'm havin' more fun
And now that we're done
I'm gonna show you
Tonight...
I'm alright
I'm just fine
And you're a tool
So...
So what!
I am a rock star
I got my rock moves
And I don't want you tonight"
I think that it is one of the best biceps songs. It is not very tough, but still with no break.
7. Legs - "I've been looking for that someone, I've been waiting for so long, I've been dreaming 'bout this moment And now I know where I belong "
I don't know if it's me who is getting old or this track is really though, but those squats at the end are really killing my legs.
I like this track because it is very original (and not like back one or triceps for example).
8. Sholders - my and I guess 90% of Body Pumpers favourite track... "Oh All I ever wanted was to see you smiling" "I ever wanted was you and me" and "I'm so alone here on my own and I am waiting for you to come.. " (very very meanfull lol). I like push ups at the beginning (I think it is must for each sholder track). And also that this track is a bit original :)
9.ABS - it is too easy and too many moves I still haven't learnt it lol - "It was 1989, my thoughts were short my hair was long" or "She was seventeen and she was far from in-between It was summertime in Northern Michigan "
10. Cool down - very nice song, "I guess i just got lost Bein' someone else I tried to kill the pain Nothin ever helped.." "Lately i'm so tired of waiting for you To say that it's ok, but tell me Please, would you one time Just let me be myself So i can shine with my own light Let me be myself Would you let me be myself "
" That's all i've ever wanted from this world
Is to let me be me "
Sunday, 5 April 2009
Go on flaunt it ...
Too much BP 60 in my head.. but here it goes..
"Walkin' through the disco noise
Kissing girls, kissing boys
It's all the same
But I don't care.."
"Walkin' through the disco noise
Kissing girls, kissing boys
It's all the same
But I don't care.."
and I do NOT need a miracle ;)
And my second power song. Suprisingly I didn't like it at all at the very beginning, but with time.. "it was really good mix".
My Power Song
And this is the song I am addicted to.. One night, in Bangkok.. I will be there, one night ;)
"And everyday, you're in my head .."
This great sholders track (and the push-ups as well) ;) is dedicated to that someone who is everyday in my head recently ;) And 'all I ever wanted was to see you smiling, all I ever wanted was to make you mine.. "
"Oh All I ever wanted
was to see you smiling
Oh all I ever wanted
was to make you mine
I know that I love you
oh baby why don't you see
that all I ever wanted
was you and me"
.......
I'm so alone
here on my own
and I am waiting for you to come
I want to be
a part of you
think of all the things we could do
And everyday, you're in my head
I want to have you in my bed
you are the one, you're in my eyes
all I ever wanted in my life ... "
"Oh All I ever wanted
was to see you smiling
Oh all I ever wanted
was to make you mine
I know that I love you
oh baby why don't you see
that all I ever wanted
was you and me"
.......
I'm so alone
here on my own
and I am waiting for you to come
I want to be
a part of you
think of all the things we could do
And everyday, you're in my head
I want to have you in my bed
you are the one, you're in my eyes
all I ever wanted in my life ... "
Friday, 3 April 2009
Week XII 16-22.03.
Crap, again it seems I forgot to update my weekly training summary, but here it goes:
12,5km run x 3
BCx1
BP x 2
And also 2,5h aqua aerobic :)
Thursday, 26 March 2009
Skype for Windows Mobile 3.0 Beta with SMS and File Transfer Support is finally live!
I am so proud that after half a year of working hard we released new Skype for Windows Mobile 3.0 beta version with the major new features SMS and File Transfer Support. We have also implemented dial helper (so no need to remember country codes anymore), and changed GUI for Status Tab, Chat and History tabs (they are also now dynamic so they re-size based on the wide of the screen). I think we are on the very good way with Skype for Windows Mobile and I am very looking forward to working on new future releases. The client is getting better, audio quality as well :) You can have decent conversation with your family using airport free wifi connection.
Some screenshots (sorry I couldn't resist, after all I have been working very hard on this project, having not once dreams of it's UI and bugs )
1. New Status Tab 2. SMS tab 3. Files tab 4. Dial Helper
Some screenshots (sorry I couldn't resist, after all I have been working very hard on this project, having not once dreams of it's UI and bugs )
1. New Status Tab 2. SMS tab 3. Files tab 4. Dial Helper
I personally think that the product looks fantastic now, and new features are extremaly useful. With new upcoming Windows Mobile devices and with the current cool gadets already released on the market (such as Omnia, Xperia or Touch HD/Pro) golden future is waiting us. Still Audio Routing and Video are on the very desired wished list...
Saturday, 21 March 2009
Week XI 09-15.03.
This week a bit lazy, I had 2 days off but I have started preparing for marathon as well (it is on 23rd of May) so I have done good 10 km run. I am very happy as Spring is coming (and hopefully to Estonia too) so I can run more often now. Currently the weather is still winter one (it is up to -5 and snowing) so it makes running harder.
To sum up:
BP x3
BC x1
Running 10km x1
Week X 02-08.03 Summary
I haven't been updating online my weekly statistics for a while but here it is:
BP x4
BC x2
Swimming 1km
Running 1h (10km)
Cross Trainer 1h
Tuesday, 10 March 2009
About the Fat Burning Zone...
"Do you exercise because you want to lose weight? If so, you probably know that cardio exercise is a key factor in helping you lose weight. Many people are warned to stay within their 'fat burning' zone for the best results, but do you really burn more fat if you work at lower intensities? Is it the most effective way to help you lose weight?" - exactly, it's a good question, so let's look for an answer...
1. My Fat Burning Zone
a) Karvonen Formula
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
MHR=206.9 - (0.67 x age).
MHR=206.9-17.42=189.48=190
190-resting heart rate (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while=190-50=140
140*65% (low end of heart rate zone) OR 85% (high end) = 91 OR 119
91+50=141
119+50=169
So my target heart zone is between 141 and 169
The fat burning zone is around 141. To work within my 'cardio' zone, I need to work at 169 bpm or higher.
In other heart zone calculator I got value 136-175, so basically very similar.
There are a few ways used to determine the target heart rate/fat-burning zone. One is a calculated-age method, in which you take the number 220, subtract your age, and multiply that number by 70 percent. However, this method is not accurate because not everyone is in the same physical condition. Some may find that working out by this method will be very easy, while others may find it extremely difficult.As stated before you must exercise aerobically so your body can utilize fat for energy. Let's say you are riding the stationary bike, and a friend comes over and talks with you. If you are easily able to carry on a conversation, then you are not working out hard enough. On the other hand if you gasp for air during the conversation and/or the air you breathe in causes your chest to hurt, then chances are you are working out too hard for optimal fat loss. Work at a pace so that you can speak 8-10 words all in one breath without gasping for air.
2. Fat Burning Zone
The "fat-burning zone" idea got its start about 15 years ago, when scientists reported that during high-intensity aerobic exercises, the body burned mostly stored carbohydrates for fuel, as opposed to burning stored fat as it did during lower-intensity activity. It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat. For example, say a 140-pound woman performs either a fairly easy walk or a high-intensity jog. After 1 hour, she would have burned the following in total and fat calories:
As you can see, you would burn just as much fat and significantly more calories by working out at a higher intensity. What's more, high-intensity aerobic exercises kick your metabolism into high gear even after you're done working out. "When you exercise vigorously, you get a robust hormonal change, which causes your body to burn more fat during your recovery time," says Janet Walberg Rankin, PhD, professor of nutrition at Virginia Tech University in Blacksburg. Your metabolism also stays revved up five times longer after a vigorous workout than after an easy one. Over time, this can add up to burning an additional 100 to more than 200 calories a day.
OK but here is other theory:
"In the fat burning zone, the body utlizes stored fat for energy. At approximately 60-70% of your maximum heart rate, 85% of your calories burned in this zone are fats, 5% are proteins and 10% are carbohydrates. " And then "At a higher rate of intensity fat burning still takes place however, there is more emphasis on anaerobic systems which generate lactic acid and burn proteins once you have run out of blood sugar". Hmm I am not very into burning my muscles, am I?
Here another calculation example...
Again based on other formula my maximum heart rate is 198.
And one more calculation:
From my personal observations, my max heart rate I saw was 208 (on Combat Class) and 204 (running). Average is 140-160. I guess on Cross trainer I should keep it between 150-155 (and not to go over 170 ;).
1. My Fat Burning Zone
a) Karvonen Formula
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
MHR=206.9 - (0.67 x age).
MHR=206.9-17.42=189.48=190
190-resting heart rate (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while=190-50=140
140*65% (low end of heart rate zone) OR 85% (high end) = 91 OR 119
91+50=141
119+50=169
So my target heart zone is between 141 and 169
The fat burning zone is around 141. To work within my 'cardio' zone, I need to work at 169 bpm or higher.
In other heart zone calculator I got value 136-175, so basically very similar.
There are a few ways used to determine the target heart rate/fat-burning zone. One is a calculated-age method, in which you take the number 220, subtract your age, and multiply that number by 70 percent. However, this method is not accurate because not everyone is in the same physical condition. Some may find that working out by this method will be very easy, while others may find it extremely difficult.As stated before you must exercise aerobically so your body can utilize fat for energy. Let's say you are riding the stationary bike, and a friend comes over and talks with you. If you are easily able to carry on a conversation, then you are not working out hard enough. On the other hand if you gasp for air during the conversation and/or the air you breathe in causes your chest to hurt, then chances are you are working out too hard for optimal fat loss. Work at a pace so that you can speak 8-10 words all in one breath without gasping for air.
2. Fat Burning Zone
The "fat-burning zone" idea got its start about 15 years ago, when scientists reported that during high-intensity aerobic exercises, the body burned mostly stored carbohydrates for fuel, as opposed to burning stored fat as it did during lower-intensity activity. It's true that the body burns a higher percentage of calories from fat during more mellow exercise like walking and easy cycling. But, when you pick up the pace for a higher-intensity cardio workout, you burn a greater number of overall calories (which should be your focus for weight loss) and subsequently just as much total fat. For example, say a 140-pound woman performs either a fairly easy walk or a high-intensity jog. After 1 hour, she would have burned the following in total and fat calories:
As you can see, you would burn just as much fat and significantly more calories by working out at a higher intensity. What's more, high-intensity aerobic exercises kick your metabolism into high gear even after you're done working out. "When you exercise vigorously, you get a robust hormonal change, which causes your body to burn more fat during your recovery time," says Janet Walberg Rankin, PhD, professor of nutrition at Virginia Tech University in Blacksburg. Your metabolism also stays revved up five times longer after a vigorous workout than after an easy one. Over time, this can add up to burning an additional 100 to more than 200 calories a day.
OK but here is other theory:
"In the fat burning zone, the body utlizes stored fat for energy. At approximately 60-70% of your maximum heart rate, 85% of your calories burned in this zone are fats, 5% are proteins and 10% are carbohydrates. " And then "At a higher rate of intensity fat burning still takes place however, there is more emphasis on anaerobic systems which generate lactic acid and burn proteins once you have run out of blood sugar". Hmm I am not very into burning my muscles, am I?
Here another calculation example...Again based on other formula my maximum heart rate is 198.
And one more calculation:
From my personal observations, my max heart rate I saw was 208 (on Combat Class) and 204 (running). Average is 140-160. I guess on Cross trainer I should keep it between 150-155 (and not to go over 170 ;).
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