Determining this rate helps you understand if your current level of exertion is appropriate for your fitness goals.
The most commonly used formula for determining target heart rate is to take the number and subtract your age. The resulting number is your target heart rate.
After you have calculated your target heart rate you can use it to gauge the impact of your workout intensity on your heart. Consider the following examples:. Walk for at least 20 minutes, then using your pointer and middle fingers together, check for a pulse inside your wrist place your fingers about 1.
This is how it looks on the 46 year old:. Step up your game a bit by walking briskly, jogging or doing another exercise that requires moderate effort.
Here is how the calculation looks:. This level of activity has often been referred to as the fat burning zone. You can talk here but you should sound a bit breathy.
There is no talking here. This level of activity is hard to sustain for very long periods. The good news is as your fitness level increases you will be able to push yourself further. Here is the equation:. Again, you are really pushing it here. Consider exercising at or near your maximum heart rate capacity for short periods to build endurance and lung capacity. These short bursts of intensity or intervals can also help boost the effectiveness of your workout and calories burned.
To get started just work harder run or bike faster, etc. For example, run 30 seconds, walk 60 seconds; or run 60 seconds, run faster 30 seconds. You can increase the cycle as you are physically able to do so. If you are just starting an exercise program, particularly a walk program, it can indicate if you are exercising efficiently. For the athlete, it can provide a measurement of aerobic capacity, called VO2 max, which traditionally has required an expensive laboratory test.
For cardiovascular fitness, it is best to exercise at around 60 to 80 percent of maximum heart rate, and is frequently called the aerobic zone.
This is also the best intensity level for losing weight. For new exercisers who have been sedentary, a low-intensity program like walking is often recommended. Even in a walking workout, reaching the 60 to 80 percent maximum heart rate range is important. A number of different calculations and tests can be help you determine your maximum heart rate.
You've probably heard of the age formula. Unfortunately, research has shown that this calculation can be off by 10 to 20 beats per minute for over half the population, and off by more than that for one-third of those who use it.
Author and former collegiate champion John L. Parker, Jr. Regardless of how the maximum heart rate is calculated, simply multiply by 0. For example, Mary is 42 years old and starting her walking program. Using Parker's formula, her maximum heart rate would be — 42 X 0.
You may be walking faster than 3 mph or walking during extremely hot conditions, in which it's possible for your heart rate to increase by up to 10 beats per minute. If you take medication for a thyroid condition, your heart rate can also increase. Adjust your walking gait to ensure your heart rate is within the ideal range and consult your doctor if the rate seems abnormally high.
Toronto-based journalist William McCoy has been writing since , specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University. Live Healthy Fitness. How Fast Is 10 on a Treadmill? Is Walking Good for Belly Fat?
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