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Aerobics/Heart rate

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Expert: Michele C. Blake-Jones - 2/7/2009


Question
I work out on an elliptical exercise machine to get my heart rate up to a target zone of (220-age) * .7, for 20 minutes. When I began using the machine, it was easy to bring my heart to this level. But now that I've used it for over 6 months, the machine has become easier for me, and as a result, even when I put the machine at its highest setting of resistance and I try to go as fast as I can, I can't get my heart rate up enough.

It occurred to me that if I wear weights on my arms and legs, my effort will be greater and my heart rate will rise. But I don't know where to find such weights. I also would like to hear your opinion as to other ideas I can do.

Thank you


Answer
Hi Seth,

Keep in mine when you do the same type of activity over a period of time, you body was adapt and your heart rate will maintain. Either you need to adjust the intensity, duration and/or frequency. Usually fitness professionals will recommend cross-training to help avoid boredom, plateaus and overuse.

Michele

Aerobics

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Michele C. Blake-Jones

Expertise

Dance, Group Exercise and Personal Fitness Training Becoming and Enhancing your career as a fitness professional. Preparing for fitness certifications. Basic Kinesiology. American Red Cross - Basic CPR/AED/First Aid

Experience

1. Dance, Group Exercise and Personal Fitness Training 2. Children, Adults, Older Adults, General Populations, Special Populations.

Organizations
C.A.H.P.E.R.D, .A.A.P.E.R.D.,and A.F.A.A

Publications
A.F.A.A.'s American Fitness magzine

Education/Credentials
1) BS (Kinesiology), AA (Physical Education) 2) Community College Certifications: C.S.U.C. - Group Exercise, L.A.V.C. - Group Exercise, L.A.P.C. Personal Trainer, L.A.M.C. Group Exercise and Personal Trainer. 3) A.F.A.A Certifications: Fitness Practitioner,Primary Group, Step Training, KickBoxing, Personal Fitness Trainer, Advance Personal Fitness Trainer and Weightroom-Resistance Specialist. 4) Y.M.C.A Certifications: Fitness Leader, Strength Trainer, Group Exercise Instructor, Cardio/Step Instuctor and Strength/Conditioning 5) American Red Cross - CPR/AED/First Aid Certified Instructor 6)Older Adults Certifications: Silver Sneakers, Arthritis Exercise Program Instructor and Matter of Balance 7) Other certifications: Kardio Kick Instructor, Rhythm/Tribal Dance Workout Instructor and 24 Hour Fitness Exercise Instructor.

Awards and Honors
1. C.S.U.N. - Education Equity Award for Outstanding Service for the Kinesiology Department (1999) 2. C.S.U.N. - Certificate of Appreciation for the Kinesiology Major's Club (1999) 3. American Heart Association (Dance for Heart) - Certificate of Appreciation (1994) 4. American Red Cross - Healthy & Safety Service Award

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