(ThyBlackMan.com) Now that the New Year is thirty-days plus in, most people who launched exercise programs for the body of their dreams are either exiting their programs stage left or they are seeing a few results and are actively excited about seeing even more. Like most, you may be wondering what you can do to amplify results. The simple answer: focus your energy on a specific number.
There are several numbers you should pay attention to when you begin a workout program: age, weight, body fat percentage, body mass index, circumference measurements and pre-workout bpm are just a few. Each of these numbers play a crucial role in determining whether you meet your fitness goals or not.
You should have a fit pro give you the rundown on the importance of each metric and even give you a fitness assessment.
The most important number you must be zeroed in on is:
Post-Workout Beats Per Minute (PWBPM)
Why is this number so important? Because it singularly determines whether your workout regimen is successful or if it needs to be adjusted. Post-workout beats per minute is the gauge that measures how hard your heart and lungs have worked to pump blood and oxygen to the muscles in your body. This number is measured at the conclusion of the workout as you head into a cool-down mode. It does not have to be ‘high’, just effective.
An effective PWBPM means you have burned more calories and blasted more fat in a shorter amount of time and as compared to the person who has spent hours at the gym but whose PWBPM has remained low and steady. The higher the heart rate during the workout, the better the results of the workout.
Remember, your PWBPW does not have to be ‘high’, just effective. If your number is at or around 50-60% of your exercise heart rate, that’s a good workout.
There are several things you can do to secure an effective PWBPW at the end of your workout:
Minimize your rest breaks
This is probably the best method for keeping your PWBPM up. Try to keep your rest breaks to 45-60 seconds or below (depending on your fitness level). Try to resist the urge to check texts or emails between sets. Stay focused on each set as opposed to chatting with the person at the next station. Of course, monitor your body’s reaction for nausea or dizziness and stop immediately if you need to.
Use natural body exercises
Use natural body exercises as opposed to machines when performing your sets. Machines are bulky and only offer fixed motion, which means your body is not going to be well-tested for maximum stress. Conversely, natural body exercises are based on free motion, which means the body is freer to move in unilateral directions, requiring more energy to be used and attaining a higher beats per minute.
Increase repetitions
Increasing repetitions not only acts as a catalyst for a higher bpm, it also leads to a greater amount of fat loss. So you actually get more bang for the buck with this simple step. Be sure to keep the weights light if you plan to increase the reps. My recommendation would be to shoot for 20-25 reps per set. Your heart rate will soar, so give yourself adequate time for recovery.
These are some important reminders: Always, always consult with your doctor before launching an exercise program. Know what your fitness level is and do not exercise on an empty stomach.
The higher the heart rate during the workout, the better the results of the workout.
Staff Writer; W. Eric Croomes
This talented brother is a holistic lifestyle exercise expert and founder and executive coach of Infinite Strategies LLC, a multi-level coaching firm that develops and executes strategies for fitness training, youth achievement and lifestyle management. Eric is an author, fitness professional, holistic life coach and motivational speaker.
In October 2015, Eric released Life’s A Gym: Seven Fitness Principles to Get the Best of Both, which shows readers how to use exercise to attract a feeling of wellness, success and freedom (Infinite Strategies Coaching LLC, 2015) – http://www.infinitestrategiescoaching.com.
