In my previous post I outlined the importance of cardiovascular training for a healthy heart. In order to train smart and effectively you need to understand your heart rate and what the numbers represent. To do this you need to monitor how hard your heart is working and compare it to how hard it should be working.
FITNESS TARGET ZONES
Exercise Level Benefits Intensity Level
(Max HR%)
Light exercise Healthy heart maintenance 50-60%
Weight loss Primarily burns fat 60-70%
Aerobic (base) Increases stamina and endurance 70-80%
Anaerobic Fitness conditioning, muscle building 80-90%
(conditioning) and athletic training
Elite (VO2 max) Athletic training and endurance 90-100%
To work out your maximum heart rate use this simple equation: HRmax = 220 - age
When you are exercising the easiest way to find out your heart rate is to use a heart rate monitor. But for those who do not have one, there are a couple of methods to find out manually.
- Radial artery - runs down the inside of your lower arm. Measure about 2 inches (5cm) from your wrist using 2 or 3 fingers pressed against your skin.
- Carotid artery - runs down the side of your neck. Place your index and middle fingers beneath the border of the jaw, pressing lightly.
The most accurate measurement is if you count the number of beats in 60 seconds. Otherwise just count the number of beats in 6 seconds then times that number by 10 or count the number of beats in 10 seconds then times that number by 6.
Example: Amy is 25 years old and has been running on the treadmill for 30mins. She measures her heart rate for 6 seconds and counts 17 beats.
- 17 x 10 = 170 beats per minute
- Amy's HRmax = 220 - 25 = 195
- Intensity level = 170/195 x 100 = 87% (anaerobic conditioning)
So the next time you exercise why not give it a go and see how hard your heart is working!
JW
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