Body Parts Heart Zone Training by Kelly Sullivan

Looking for a new way to liven up your exercise regimen and incorporate a heart healthy sport like cycling? Look no further than Heart Zone Training (H.Z.T), a program currently offered at the Hills Fitness Center. Gina Lardon, a Heart Zones Master Trainer, recently gave us some great insight into what makes this program work.

Basically, H.Z.T. teaches students to monitor their heart rates during exercise in order to achieve the best results in the shortest amount of time. Using a heart rate monitor, you can accurately assess your fitness and gauge the appropriate level of exertion for a given activity. According to Lardon, this program emphasizes the identification of different workout intensities by assigning them specific categories based on heart rate.

The Healthy Heart Zone, which represents 50 to 60 percent of your maximum heart rate (MHR) [220-your age], is really ideal for new exercisers or those who have taken time off. In this range, three to seven calories are burned per minute, with 75 to 90 percent of those coming from fat.

The Temperate Zone, which represents 60 to 70 percent of your MHR, burns seven to 12 calories per minute and focuses on improving cardio-respiratory fitness. The program recommends that at least one workout session per week be spent in this zone.

The Aerobic Zone, which represents 70 to 80 percent of your MHR, is markedly more intense, but should not push you to the point of exhaustion. During this phase, expect a caloric burn that ranges from 12 to 17 calories per minute.

The Threshold (Anaerobic Zone), which represents 80 to 90 percent of your MHR, is meant to jolt your body, increase your endurance and help you burn a large number of calories. With this level of exertion, an average of 17 to 20 calories are burned per minute, however use caution: this level of exercise is recommended only two to three times a week and for very short periods of time.

The Redline (Maximal Zone), which represents 90 to 100 percent of your MHR, is the highest level on the scale. This zone is suitable only for athletes or those striving to enhance their athletic skill in a highly competitive setting. You will burn 20 calories per minute at The Redline, but you may risk injury if you are not a seasoned athlete.

All in all, this program focuses on frequency, intensity and time (abbreviated F.I.T.), in conjunction with heart rate monitoring, to help attain personal fitness goals. As with any program, if you stick to the commitment for better health and devote the time and effort necessary, you are bound to get results. For more information, call The Hills Fitness Center at 327-9877, ext. 303 or visit www.heartzone.com.