THR? RHR? Whaaaaat?

The idea for this post came to me while I was out running with my Saturday morning run group this morning. I started monitoring my heart rate a few months ago and I have seen and felt a tremendous improvement in my time spent doing cardio exercise, so I thought I would share...

When starting an exercise/cardio plan, most people will walk/jog/run as fast or as long as they can (with 30 minutes being the minimum) and call it a day. While this may work at first for a little while, eventually you realize your body isn't changing anymore.

A while back I was having trouble getting motivated because I felt like I was exercising all the time, but I wasn't losing any inches. And we all know that when most people say they want to "lose weight", they probably really mean that they want to "lose inches" (ie, they want to tone up and look thinner). I'm a runner and, while I run often, I noticed that I just couldn't change my body shape. It was then that I really started paying attention to my target heart rate (THR).

Paying attention to your THR and exercising in it can help you maximize the benefits of your cardio and your body's fat-burning potential. In general, your THR is 60-75% of your maximum heart rate. When you exercise and your heart rate goes above your THR, you still work and strengthen your heart, but you end up training your body for endurance exercise instead of working to burn fat.

Finding your THR is pretty simple. The Karvonen Method of calculating THR is the most effective method because it accounts for your resting heart rate.

1. Take your resting heart rate (RHR) as soon as you wake up. Count
your pulse for one minute. Try taking your RHR for several days in a
row and averaging it for a more accurate number.
   Keva Kate RHR = 67

2. Find your maximum heart rate (maxHR) by subtracting your age from 220.
   Keva Kate maxHR = 220 - 26 = 194

3. Next, find your heart rate reserve (HRres) by subtracting your RHR from your maxHR.
   Keva Kate HRres = 194 - 67 = 127

4. Calculate the lower limit of your THR (THRlower). This is 60% of your HRres plus your RHR.
   Keva Kate THRlower = (127 * 0.60) + 67 = 76.2 + 67 = 143.2
   (I round to 143.)

5. Calculate the upper limit of your THR (THRupper). This is 75% of your HRres plus your RHR.
   Keva Kate THRupper = (127 * 0.75) + 67 = 95.25 + 67 = 162.25
   (I round to 162.)

So, that means my THR range is 143 - 162. When my heart rate is in that zone, I am maximizing my fat burning potential.

To help you keep track of your heart rate while you exercise, I highly recommend wearing a heart rate monitor. Personally, I use a Garmin Forerunner 405. This monitor is quite an investment, but has LOTS of neat features like virtual shadow runners, pace timers, and heart rate zone monitors.


However, most people getting started are looking for something a little more low key and affordable. There are several great options out there for under $100. Be sure to check out the Polar FS1, Polar F4, Garmin Forerunner 50, and the Nike Triax C8. All of those are really great and dependable monitors.

I know this was a long post, but I really hope it helps! KEEP IT JUICY!

Thirsty Thursday!

Hey hey hey! It's that time again...THIRSTY THURSDAY!! Woo hoo! Today's choice was inspired by a fellow Twitterer (@carrgoesvrooom) and is a great choice for late summer early fall! To me, fall means football, crisp weather, and cranberry and pumpkin flavored...everything! :)

CRANBERRY KICKER
1 1/4 cup cranberry juice
1/2 banana
1/2 cup blueberries
1/2 cup raspberries
3 small scoops raspberry sherbet
1/2 cup ice

Toss in the blender and blend away, my friends!

This one is really tasty and it is one of my favorites! Please let me know if you tried it and how it turned out!

On a side note, I'll be starting my training for the Breast Cancer 3-Day tomorrow and I'm a little nervous. Luckily, I have one of my friends joining me so that will help get me going!


KEEP IT JUICY!

Keva Kate and Keva Juice LOVE Ta-Tas!

It's OFFICIAL! I am registered for the 2009 Breast Cancer 3-Day in Arizona! I am so excited! This will be my 5th year walking in the Breast Cancer 3-Day and I can't even begin to tell you how thrilled I am to be reaching my 300th mile for Susan G. Komen for the Cure!


The Breast Cancer 3-Day is a 60-mile (YES, 60 as in 6-0) walk to benefit Susan G. Komen for the Cure in their efforts to support breast cancer survivors and activists fight to save lives, empower people, ensure quality care for all and energize science to find the cure to breast cancer.

Every advancement in breast cancer research, treatment, education, and prevention in the last 25 years has been touched by a Komen for the Cure grant.

I walk the Breast Cancer 3-Day ever year in honor of my grandmother and in celebration of my aunt. Walking the 3-Day is a very personal journey for me, but it is really so much more than that. I have watched my friends' moms and sisters battle this horrible disease and I have witnessed how unfair it can be. I am COMMITTED to being part of the solution. I walk for every grandmother, mother, sister, aunt, best friend, co-worker, and neighbor that has ever been affected by breast cancer.

If there is someone you would like me to walk in honor of, please
e-mail me and let me know. I would be honored to add her name to a ribbon that will be tied to my back pack. I will carry her name with me the whole way.

If you are interested in contributing to my fundraising efforts, please visit: www.the3day.org/goto/kevakate!

So, it looks like I need to get to training! I'll be posting updates on how all my training is going so be sure to check back!!

Here's a pic I took at last year's walk! (It was REALLY cold!) Enjoy!

Keva Kate coming to a store near you!

Hi everyone!! I am so excited! I've been working on some super-sweet-super-secret Keva stuff and I can't wait to share it with you! Unfortunately, I can't tell you just yet! Sorry... :(

I had a really fun photo shoot this morning as part of the new Keva Kate awesomeness heading your way. I felt so special! In my head I was singing RuPaul's "Supermodel".

"Work! Now turn to the left! Work! Now turn to the right! Sashay, Shante! Supermodel!..."

HAHAHAHAHAHAHAHA!


KEEP IT JUICY, GUYS AND DOLLS!

Indoor Rock Climbing and MORE!

Yesterday was such an awesome day! I was soooo busy, but I had so much fun! Here's the skinny...

1. RUN. I started off the morning with my weekly 4-mile run. I'm in a running group that meets every Saturday morning so it keeps me motivated. (Sorry, no post-run pics...a sweaty and exhausted Keva Kate is NOT pretty!)

2. FAMILY TIME. Around lunchtime, I went to eat and visit with the family. I got to play with my new 10 day old...hmmm, nephew or cousin? What do you call your cousin's baby? Anyway, I went and visited the 10 day old little man and he is a cutie!

3. INDOOR ROCK CLIMBING! HOLLA! I climbed for about 2 1/2 hours and I was so tired! I used to rock climb all the time but I hadn't been in a while. I really need to work on my upper body strength. I had a fantastic time, but I am a little sore today (not too bad though).


4. KEVA JUICE! I totally needed a boost after all that activity! I went and grabbed an Oreo Speedwagon at Keva Juice! It was taaaaaaaaaasty! Highly recommended!


5. Tar-jay and Best Buy. I was a woman on a mission. There was a specific movie I was looking for and while I didn't find it at my beloved Tar-jay, my local Best Buy never lets me down! I finally found the DVD I was looking for! SUCCESS!

6. OH, BURN! No really, I burned my hand while making dinner. NOT smart, folks. Ugh. I never professed to be Martha Stewart. (I'll spare you the pics of that one too.) :)

7. The Muppet Show Movie! I was totally in the mood to channel my inner kiddo and watch The Muppet Show Movie! You know you love it too! Don't hate! Besides, how can you not like a movie where Kermit the Frog sings a song that was nominated for an Oscar? Yes, an OSCAR! Ha!


And, that's it! One FAAAAAANTASTIC day! I hope this weekend is treating you all well too!

KEEP IT JUICY!