Here’s a heart rate chart you can use to monitor your aerobic workouts:

Age Maximum Heart Rate Target Heart Rate Range

20 – 24                                  200                                                130 – 170

25 – 29                                  195                                                127 – 166

30 – 34                                  190                                                124 – 162

35 – 39                                  185                                                120 – 157

40 – 44                                  180                                                117 – 153

45 – 49                                  175                                                114 – 149

50 – 54                                  170                                                111 – 145

55 – 59                                  165                                                107 – 140

60 – 64                                  160                                                104 – 136

65 – 69                                  155                                                101 – 132

70 – 74                                  150                                                98  – 128

The Myth of Spot Reducing

As Brendita the exercise instructor or trainer, there was one question that I was asked more than any other question: “What exercises should I do to lose weight from my belly/hips/butt/thighs?”

The truth is there is no way to spot reduce.  Despite claims of hundreds, if not thousands of articles, exercise machine manufacturers, etc., there is absolutely no way in the world to reduce the size of any one specific area of the body through exercise and/or diet.

Weight loss occurs when the body burns fat and uses it for energy.  This can only happen by burning off calories, ideally through a healthy diet combined with aerobic exercise.  Aerobic exercise is defined as any exercise that causes the heart rate to rise to its target heart rate (see chart) and remain there for a minimum of twenty minutes.  During this aerobic state, the body begins to burn fat for energy.  Aerobic exercise can take the form of aerobic dance, jogging, running, swimming, brisk walking, etc.  There are many other benefits of aerobic exercise and these benefits will be covered in future writings.

There is no way to make the body burn fat in one targeted area only.  When fat loss occurs, it is genetically predetermined what part of the body the fat will come from.