Know your TARGET HEART RATE for exercise. Faster heart rate is not better…stay in YOUR range!

walking for exercise 1

Readers of The Metabolism Miracle, Revised Edition are well aware that exercise is 1/2 of the program. Without exercising (over and above your normal physical activity) 5 times a week for at least 30 minutes, metabolic rate will drop, calorie and fat burning will plummet, you will begin to burn both MUSCLE and fat instead of fat alone, and you will really change your body shape.

Exercise correctly for The Metabolism Miracle, Revised edition means, higher metabolic rate, faster weight and fat burning, fat burning without losing muscle, and positive improvement in your shape and muscle tone!

Over the years, I’ve found that many people frustrated with very slow or no weight loss begin to exercise over the top….very high intensity, every day, longer than necessary periods of time. YES, YOU CAN OVEREXERCISE…UNNECESSARILY.

If you exercise over your maximum target heart rate, you can strain your heart, increase blood pressure, stress your lungs and respiratory system. You could be exercising and causing physical harm to your body.

I’m not a fan of pumping up the heart rate to the very top or over above your “target heart rate”…especially not starting off from a resting state with high intensity exercise. It is not healthy to raise heart rate over target heart range. It’s even worse to go from resting to high intensity activity that is above your target heart rate for exercise. Working out too hard can be harmful to your health.

It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 30 minutes to get the best results from aerobic exercise. The maximum heart rate is the upper limit of what your cardiovascular system can handle during physical activity.

It’s important to consult your health care provider once you find your exercise target heart range for approval or modification of the rate based on your medical history.


Use the calculator to figure out your personal maximum heart range and do not exceed the maximum. This range is where you want to be when you do cardio/aerobic activity. Aerobic exercise includes exercise walking, swimming, running, dancing, Zumba, bicycling, or aerobics videos.

You can do your own interval training by doing 10 minutes at the lower end of your range, 10 minutes closer to your maximum, and 10 minutes at the medium of your range. (With MD approval). Always end with at least 5 minutes of cool down at a heart rate under your low end of the range.

EXAMPLE: This person’s target heart range for exercise is 95-140.

First 10 minutes: 98 heart rate
Second 10 minutes: 130 heart rate
Last 10 minutes: 120 pulse rate
5 minute cool down….under 90 pulse rate.
When you exercise like this (for 35 minutes), you can FUEL FORWARD before the work out. FUELING FORWARD is for those on Step 1 of The Metabolism Miracle!

The Metabolism Miracle, Revised Edition
is available through bookstores and is now only $10.11 on! metabolism miracle, new book, silver


About Diane Kress

Author of The New York Times Bestseller; The Metabolism Miracle, The Metabolism Miracle Cookbook, and The Diabetes Miracle. and The Metabolism Miracle, Revised Edition. Owner, developer, and administrator of The Metabolism Miracle's support site: Registered Dietitian, Certified Diabetes Educator, Email:
This entry was posted in 2016 Start up/Restart, ADA, AMA, AND, breast cancer, breast cancer prevention, Diane Kress, Diet, dLife,, excess insulin, fat burner, insulin resistance, low carb, Met B, Metabolic syndrome, Metabolism B, Metabolism Miracle,, MM support group, obesity, overweight, PCOS, pre diabetes, prediabetes, prevent breast cancer, silver edition, The Diabetes Miracle, The Metabolism Miracle, The Metabolism Miracle Cookbook, Uncategorized, www.Miracle-Ville online support group and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

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