To get the most out of a fitness program and reach your goals sooner, you should know that keeping up with your heart rate is vital. Yet, you can take it to another level. Instead of just monitoring what your heart rate is during a workout, you can use these numbers continually throughout your workout and do heart rate training. Heart rate training is when you keep up with your heart rate so you can take your body into different heart rate zones during your workout. Heart rate training is becoming the preferred method of exercise for many people because exercise goals are met sooner and more efficiently.

To begin heart rate training you must determine your maximum heart rate. This number will be used to calculate your heart rate zones. However, before you test yourself to find out what your maximum heart rate is, be honest with yourself about your fitness level:

Poor Shape: You have not exercised for a couple of months. Fair Shape: You exercise about three times a week-either walking or a form of aerobic activity. Good Shape: Your body is used to exercise because you run at least five miles a week or exercise most days.

Once you have chosen your level of fitness, the following test can help you learn the vicinity of your maximum heart rate.

Walk One Mile: Walk a mile at an even pace either on a treadmill or at a track. When you are nearing the end of your mile, or in the last quarter of your mile, take your heart rate. Add 40 to this number if you listed yourself in poor shape; add 50 to this number if you listed yourself in fair shape, and add 60 to this number if you listed yourself in good shape.

After you have done your adding, this number will be your maximum heart rate target zone and you can start planning out your heart rate training routine based off of it. Heart rate training is easiest when you use exercise equipment, such as a treadmill, that is equipped with a heart rate monitor. The monitor will act as your trainer letting you know what heart rate zone you are throughout your workout. Using monitors saves time and lets you stay focused on your workout-instead of trying to do the monitoring manually and doing the calculations in your head. All you have to do is look at the heart rate monitor and you will know when to intensify your workout, back it down, or continue your pace, depending on your routine.

Heart Rate Training Zones

The good news about heart rate training is it is short and intense. Routines should last between 20-30 minutes and you should rotate in and out of your individual heart rate zones throughout.

Healthy Heart Zone: Exercise is comfortable and you are able to carry on a conversation while you are in this zone. Your heart rate is 50%-60% of your maximum heart rate.

Fitness Zone: In this zone your heart rate is 60%-70% of your maximum heart rate and you may have trouble talking, unless it is in short sentences.

Aerobic Zone: In this zone your heart rate is 70%-80% of your maximum heart rate and you should only be able to speak in phrases.

Anaerobic Zone: In this zone your heart rate is 80%-90% of your maximum heart rate and you should only be able to gasp out a word here and there because you will be breathing heavily.

Red Line Zone: In this zone you are at, or near, your maximum heart rate and breathing will be nearly impossible.

As you can see, heart rate training allows you to use every moment of your workout time more efficiently. Using a treadmill, or other machine, that is equipped with a heart rate monitor will help you know exactly what your heart is doing at all times. Using these machines will take the guesswork taken out of heart rate training so you can be certain that you are one workout closer to reaching your goals.