Even though the heart rate is a huge element to achieving
an optimal workout, and its been around forever, many
individuals do not know what theirs is, or how to measure
it, or even to care about it. So I am going to clarify this
simple yet important component to fitness.
Over time, your heart becomes more efficient at delivering
the oxygen and fuel required by the muscles to maintain
this higher level of performance. The skeletal muscles also
becomes better at extracting oxygen from the bloodstream.
With continued consistent exercise, the cardiovascular
system continues to consistently improve.
- track your heart rate while you exercise, getting a heart
rate monitor is helpful
- resting heart rate (measured in beats per minute) is
averagely about 70 bpm for men and 75 bpm for women
- know your max heart rate - subtract your age from 220.
Example if you are 28 years old your max heart rate would
be 192, it's going to be an estimated number and will vary
for each person but this is the number you don't want to go
over
- find your target heart rate, there are a few methods for
doing this
- Karvonen method
The Karvonen method factors in Resting Heart Rate (HRrest)
to calculate Target Heart Rate (THR):
THR = ((HRmax "" HRrest) Ã- %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
50% intensity: ((180 - 70) Ã- 0.50) + 70 = 125 bpm
85% intensity: ((180 - 70) Ã- 0.85) + 70 = 163 bpm
- Zoladz method
An alternative to the Karvonen method is the Zoladz method,
which derives exercise zones by subtracting values from
HRmax.
THR = HRmax "" Adjuster ± 5 bpm
Zone 1 Adjuster = 50 bpm
Zone 2 Adjuster = 40 bpm
Zone 3 Adjuster = 30 bpm
Zone 4 Adjuster = 20 bpm
Zone 5 Adjuster = 10 bpm
Example for someone with a HRmax of 180:
Zone 1 (easy exercise) : 180 - 50 = 130; ± 5 ? 125 to 135
bpm
Zone 4 (tough exercise): 180 - 20 = 160; ± 5 ? 155 to 165
bpm
- And a third and less scientific way is some people simply
increase their goal heart rate by 5 each week
- heart rate abnormalities, while not common do exist and
would be identified by your doctor, if you experience these
you should discuss all exercise plans with your physician
before beginning
- Know how to take your pulse properly. Place your index
and middle fingers directly under your ear, then slide your
fingers down until they are directly under your jawbone,
pressing lightly. Start with zero on the first beat and
count for 10 seconds then multiply by six. Always check
your pulse frequently throughout your workout to make sure
you within your target heart rate zone.
- Know when to slow down. Even without a heart rate
monitor, you need to know when to begin to slow back down.
A good indicator is becoming breathless, you should be able
to talk and carry on mild conversation while exercising,
not be breathless.
- don't just stop, cool down
Knowing this simple information will help you greatly in
evaluating your progress when training to get fit, or when
training to compete. You can develop your training sessions
and know what you need to change or add in your program by
being in tune to your Heart Rate.
Target heart rate training provides a scientific approach
to tracking your improving levels of fitness. With a decent
heart rate monitor, it becomes easier to monitor your
workouts. It allows you to measure exercise intensity
independently of what activity is being performed by
focusing on heart rate as the measure of exercise intensity.
If you haven't been making the kind of progress you know
you are capable of, you might consider this methodical
approach to improving fitness!
----------------------------------------------------
Bristol Chiropractic specialise in treating all types of
back and neck pain including sciatica and disc problems,
whiplash injuries, neck and arm pain, tennis elbow and
shoulder problems, hip pain, knee problems and foot pain,
headaches and sports injuries. Our office is located at the
Chiron Centre in Westbury-on-Trym.
http://www.bristolchiropractic.co.uk
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