Makeoverfitness-Weight loss and diet solution for individuals of any shape, size, and lifestyle.

If you work a graveyard shift, finding time to eat and workout can be a challenge. Fortunately, you can maintain good eating habits even if you work an unconventional schedule. The key is to create a detailed schedule and maintain good basic eating habits. 

Regardless of when you eat, consuming healthy calories and enough calories is vital.  Try planning your meals and packing healthy snacks.  You should eat your meals as usual on your assigned lunch time and your snacks during your breaks. Regardless, always avoid eating at fast food restaurants unless the items you buy are on the low-fat menu.

Deciding when to workout can also be a challenge. Listen to your body and it will indicate when it's the best time to exercise.  Your routines are more effective if you are rested. A good time to workout might be when you wake up or after work. Join a 24-hour gym or put together a small home gym to save you additional time. 

Working an odd shift can present problems, but with proper planning you can still have a fantastic body.  Avoid letting your work schedule become an excuse to not workout and eat right.  It doesn't matter when but how you eat and exercise.

Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive.

Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.

What is an alternative to target heart rates?

Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.

When should I use the target heart rate?

If you participate in more-vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. Then try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.

Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.

How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.