Heart Rate Formula

Jessica Alba Reveals How She Loses Post-Pregnancy Weight

After her first child, she developed a workout routine, at least 45 minutes a day, and followed up with a 1,200-calorie-a-day diet.

The hardest part is getting motivated to go to the gym, she admits.

“Getting dressed and actually doing it is the worst,” she says. “It’s hard to get motivated.

“In the gym, I have like five things to distract me: TV, iPod, magazines. Working partners are good, too, so you can chat and not just drown in your own misery.

“Sorry, does that sound bad? I just hate working out.”

But she’s also found another way to work on her body.

“Prenatal yoga is really good,” says Jessica, who’s expecting her second baby with husband Cash Warren . The couple already has a daughter, Honor Marie , 3.

“I have a bad back and bad knees and it really prepares your body. The more limber you are and the stronger you are, the easier your birth. And isn’t that what everybody wants?”

But Alba insists she exercises not just to look good, but also to feel good.

"Working every day, even for only 45 minutes is good for my mental state," she said.

The exercise of Jessica regime (when not pregnant) usually consists of at least 30 minutes of cardio on the elliptical, stationary bike or treadmill four times a week combined with light weight training and yoga .

"I start on the treadmill or elliptical trainer for 10 to 15 minutes to get my heart rate to 180 beats per minute. Can I do 50 lunges and.

"Next I returned the machine for another 10 minutes. Can I work on shoulders, biceps and triceps. I do that nonstop for four sets. When I work out, I have energy and feel good about myself.”

Alba, who’s hailed worldwide for her sexy bikini body, admits dieting after she has her second child will be tough.

“I have a hard time with portion control, so I have 1,200-calorie meals delivered. But I also work out, so basically I’m starving—it sucks,” she says.

“I drink a lot of water. I like cucumber-strawberry water….[and] watermelon, cherries, strawberries.”

Alba says taking time to pamper oneself while pregnant is extremely important.

“Pamper yourself, because once the baby comes you’re crazed for a long time,” she says.

Target Heart Rate – How to Get in Your Training Zone : Live ...

You must understand your target heart rate which is bringing your rate to a certain level in order to get a good aerobic workout. If not, it will be difficult to lose weight or get in shape!

Your general physical condition is measured by your heart rate. When you visit the doctor, they find your resting heart rate and blood pressure. When your heart rate is low, it’s a good sign that your heart is pumping blood efficiently through your body. If your heart rate is high at rest, your heart is working too hard!

When you exercise aerobically, not only can you lose weight and get in great shape, but you can make your heart and lungs stronger.

The perfect zone to get a good aerobic workout is when your heart rate is 60 to 80 percent of its maximum level. If you go below this level it’s not considered an aerobic workout. If you go too high, it’s an anaerobic workout which is a high intensity zone.

Here is a brief explanation of the different training zones:

By understanding your target heart rate zone you will know if you are pushing yourself too hard or not hard enough to get the best results with fitness programs like P90X , Insanity , or TurboFire .

Using your maximum and resting heart rate combined with your preferred training intensity, the Karvonen formula is a good one to use for calculating your target heart rate. Here’s how it works:

For this example, we use a 35 year old with a resting heart of 62. The preferred intensity level is aerobic zone, 70 to 80 percent.

Minimum – Training Heart Rate:

[...] The method behind this workout is called  “lean phasing”. This workout technique shifts your fat-burning focus from cardio to resistance training. Why? Because muscle burns fat! Using the lean phasing proven exercise method, you can increase your resting calories burn rate by 60% and double the fat that you burn while you rest (resting heart rate). [...

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