Target Heart Rate
Here is the basic information you need to figure your Target Heart
Rate. It is very important that you try to keep your heart rate in this
range in order to achieve Aerobic Conditioning.
To take your heart rate use 2 fingers, never your thumb, and find the
pulse in your neck or wrist. Count your pulse for 10 seconds and
multiply by 6 OR for 15 seconds and multiply by 4.
(Practice
taking your heart rate a few times if you are not familiar with the
process because in the morning it will not be very strong and may be
hard to find. All of this is not an issue when you are exercising
because the blood will be flowing which should make you heart beat very
easy to find.)
Target Heart Rate : Minimum and Maximum heart rate
you are trying to achieve during exercise.
Resting Heart Rate :
Take your heart rate first thing in the morning before getting out of
bed and definitely before food, caffeine, cigarettes or physical
exertion of any kind.
Maximum Heart Rate : Highest number of beats
per minute that a person could safely reach. You may or may not ever
reach this number.
Minimum Heart Rate : Lowest number of beats per
minute you can achieve and still achieve aerobic benefits.
Math
There are multiple theories on target heart rate zones usually 60% - 90%
of your resting heart rate but my personal opinion is 60% - 80% of your
resting heart rate unless you are in very good shape.
EXAMPLE based
on a 24 year old person.
1: Maximum workout heart rate = (220 -
age) X percent of max. heart rate
(220 - 24) X .60 = 117
(220
- 24) X .80 = 157
You should maintain a target heart rate between
117 and 157 bpm
2: Maximum workout heart rate, adjusted for
resting heart rate = (220 - age - resting heart rate) X percent of max.
heart rate + resting heart rate
(220 - 24 - 65) X .60 + 65 = 144
(220
- 24 - 65) X .80 + 65 = 170
Here you should keep your heart rate
between about 144 and 170 bpm.
NOT Math
If you're like me and you don't like math too much you can always do the
speaking test. It's not as accurate or scientific but generally it's a
good evaluation.
During exercise:
1) If you can't speak at all
without getting completely winded then you are going too hard.
2)
If you can say a few words and then have to catch your breath for a few
seconds and then you can speak again you are probably at a good pace.
3)
If you can talk the whole time you are exercising then you are NOT
going hard enough.
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