I get asked many times by clients in my X-T.R.E.M.E. classes: "What is my maximum Heart Rate"? (MHR).

To work your heart and lungs most efficiently and to burn fat you need to aim to work between 65 and 85 per cent of your MHR – this is known as your 'optimum training zone'. To calculate your MHR let's assume that your MHR when you are born is 220, reducing by one for every year of your life, so basically 220 minus your age.

Let's take an age of 35 years, your MHR is 185 beats per minute (BPM), 65% of 185 is 120, and 85% of 185 is 157.

When you train aim to keep your heart rate above 120 bpm but below 157 bpm. If you train above your optimum training zone you start to work anaerobically and your body can't keep up with the demand for oxygen; you won't be able to sustain a workout at such high intensity and you will quickly become exhausted. The best way to monitor your heart rate is by using a heart rate monitor, or by taking your pulse manually. As you learn more about how your body responds to exertion, you will find you can recognise what heart rate you are working at by how you are feeling.

So now you all know how to calculate your MHR I shall see you all in my XT.

R.E.M.E. training classes to really push your heart rate to new heights!

To find out more about fitness classes, personal training and much more contact me on 07745 946 748 or email me at steve@energyforlife. uk.com or www.xtremetraining. uk.com