Personal Trainer Portland Oregon | Target Heart Rate or Training Zone

You can calculate your training heart by imputing your information into an equation called the, "Karvonen Method". This will basically give you a range that you can exercise in. What I like to use besides the Karvonen is the talk test with myself. If I can barely say a word or if I need help and I cannot say it, then I am exercising too hard. I want to be able to maintain good form, but at the same time get an amazing cardiorespiratory workout. I was doing the stair climber a week ago and I got my heart rate up to 180 bpm; I could barely talk. I needed to lower the speed in order to regroup and to get my breathing back into a rhythm, so I could maintain form without feeling that my breathing was totally reversed. You will get into trouble if you are gasping for air or your breathing patterns get off rhythm. If this happens, you need to lower your speed or resistance, get back on track and then work up to a safer training zone. If you don't, there is a possibility that you may fall off the machine, trip off the treadmill or even pass out or vomit. Listen to your body and then adjust accordingly. Lastly, remember to cool down at lease 3 minutes after an intense workout to avoid blood pulling in the lower extremities.Thanks,Kisar S. DhillonThe Portland Personal Trainer The Art of Personal Training by Kisar Dhillon107 SE Washington Street, Suite 137Portland, Oregon 97214(503) 953-0241