Answer To Your Fitness Questions" />Heart Rate Training
September 25, 2008
For most of us, there is a range of intensities that will be safe and effective to increasse cardiorespiratory benefits.
Maximal heart rate is the number related to your age. As we age, our hearts will slow down. So to estimate your MHR, simply subtract your age from 220, the theorical heart rate maximum.
The target heart rate zone used for heart rate training is the number of beats your heart should be beating during the actual aerobic exercise. The most common range is 50 to 80 percent of your maximal heart rate. For example, if you are heart rate training at 180 beats per minute, the low end will be about 90 beats per minute and the upper end will be around 144 beats per minute.
This range will indicate that the low end of the spectrum should be used by those persons beginning an aerobic or heart rate training program until they become more comfortable with their workouts. The more fit the higher the percentage or the higher end of the spectrum. Now remember, that the heart rate training if recommended for those individuals without any health problems. And for those who do have some issues, please talk with your doctor first and discuss any meds you might be taking or any other issues influencing the heart rate. Always be on the side of careful.
Where would you monitor your heart rate? Typically it is one of two places. At the carotid artery at the side of the neck or the radial pulse at the base of the thumb. The most accurate of pulse counts is the 10-second period. Multiply the number of beats per 10 seconds by six. One example would be a 10-second pulse count were 20, multiply it by six and your rate would 120 beats per minute.
Heart rate training can also be felt. If you feel you are exercising too hard you probably are so the best thing to do is reduce your level of intensity and find the heart rate training that will work best for you!!
One more thing, the older you get, pay closer attention to your body, a lot is changing and things just aren’t the same as when you were younger.
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