Calculating your heart rate and target heart
rate is easy to do and can be done in as little as 10 seconds.
Your target heart rate is the optimal amount of beats per minute
that you want to achieve during a workout session. This number
will usually fall at about 50-85% of your maximum heart rate.
Your maximum heart rate is the highest number of possible beats
per minute that your heart can produce. A rough estimate of this
can be found by subtracting your age from 220.
For example, if you are 20 years old, your maximum heart rate
would be 200 beats per minute. (220-20) If you want to take part
in a moderate exercise, your target heart rate would than be around
140 beats per minute. (200 * .70) We used 70% in that situation
since the intensity level would be at a moderate pace. This is
again, only a rough estimate. Since the target heart rate range
is from 50-85%, those in better cardiovascular shape will shoot
for a higher percent target heart rate. Someone just beginning
to train their cardiovascular system will want to stick to around
50-60% of their maximum heart rate.
To find your resting heart rate, you first need to find a pulse.
The best time to do this is right when you wakeup in the morning.
The easiest spot for this is on the inside of your wrist. Using
your middle and forefinger on this area will allow you to feel
your pulse. Count how many times your heart beats in 10 seconds
and multiply that number by 6. This is your resting heart rate.
You can also count for 20 seconds and multiply that number by
3, or count for 30 seconds and multiply that number by 2.This
method can be used in the middle of a workout to judge the intensity
level that you need to be at. If during a running session, you
calculate your heart rate and it is 120 while your target heart
rate is 140, than you need to pick the pace up. Conversely, if
your heart rate is 160 while your target heart rate is 140, slowing
it down might be the best option.
Summary:
Maximum heart rate = 220-your age
Target heart rate = 50 to 85% of your maximum heart rate depending
on your fitness level.
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