You Need to Know Your Exercise Target Zone

August 6, 2018


Why is it important to know your exercise target zone? A time-efficient fitness plan is essential for all of us. Proper exercise is the most important treatment any physician can recommend to you. How do you accomplish this in 20 to 30 minutes?


Proper exercise occurs when you effectively condition your cardiovascular system to help avoid those debilitating diseases such as heart disease, high blood pressure, diabetes, etc. Weight management is also a major goal of exercise. In addition to helping you live longer, weight management will help you minimize most of the degenerative conditions that cause joint pain and may require orthopedic surgery. The third goal of proper exercise is to be able to achieve the above two goals without causing pain and injury to your body. So for most of us, running, boot camps, and even walking may not be good exercise options. You cannot get into your target zone with walking so it is extremely difficult to lose weight from a walking program.


Weight management and cardiovascular benefits are best achieved if your exercise routine involves keeping your heart rate (pulse) at a certain level. Training in You can determine your target zone by using an online calculator. If you cannot do that, you can use an average target zone of 20 beats in 10 seconds.


Find your heartbeat at your carotid pulse in your neck or at your radial artery in your wrist and count for 10 seconds. Most “step monitor” watches can read your heart rate as well. Having your heart rate at 20 beats in 10 seconds (120 beats per minute) is your target zone. You will be burning a maximum amount of calories and losing weight when you exercise while staying in your target zone. You need to stay in your target zone for 20 to 30 minutes continuously. That may be difficult to do initially, but within a few weeks you will be able to.


How can you get in your target zone if you have knee, back, or foot pain? Do seated Zumba by sitting in a chair without arms and hold a one pound weight in each hand. Put on your favorite dance music and move all four extremities at the same time. Do this continuously for 20 to 30 minutes so that you are breathing heavy and sweating, and your heart rate is in your target zone of 20 beats in 10 seconds. For example, you can do a marching or running movement, but stay seated and there will be no stress on your legs to aggravate your orthopedic condition.


At Blanda Orthopedic we have seen great success with patients losing weight and oftentimes even avoiding the need for a knee replacement. Remember, exercise is the best medicine and weight management may be your best therapy.


To view seated Zumba routines on you-tube visit:





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