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Heart Rate |
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Expending a significant number of calories each week through cardiovascular exercise can result in reduced risk of cardiovascular disease and improved health. To achieve these benefits, it is only necessary to do relatively low-level exercise for extended periods of time. An hour long walk each day, for example, will achieve these benefits. If, however, you don't have an hour a day, or your goals are more specific then just better health, then you will need to step up the intensity of your exercise. Exercising at a higher intensity will achieve these health benefits in a shorter period of time. Higher intensity cardio will also improve cardiovascular fitness test scores and your performance in cardiovascular activities such as running, swimming, cycling, roller blading, etc. The best way to monitor the intensity of your cardiovascular exercise is through your heart rate. Where you are in the target heart rate zone is where you are in intensity. If you don't reach the zone, you are in the low-level exercise zone where it will take you much longer to reap the benefits of exercise. If you exceed the zone, then you are risking your cardiovascular health by overexertion. In order to monitor your intensity level, you have to know your zone and how to check your pulse. Let's start with taking your pulse. You can find your pulse either on the side of your neck or at your wrist. You simply find the pulse and count the beats. You can either count for 15 seconds and multiply by 4, or count for 30 seconds and multiply by 2, or count for 60 seconds and don't multiply. This is your Heart Rate. To determine your Target Heart Rate Zone, you need to do a little math. (See your Mother told you it would come in handy one day!) You must start by finding your Resting Heart Rate. This is the rate at which your heart beats when you have exerted NO energy. It is best to take your heart rate when you first wake up, before you get out of bed. Just be sure you don't use an alarm clock that day, because the body being startled awake by the noise can increase your heart rate. Another benefit of having your resting heart rate is that it gives you an idea of your cardiovascular fitness. The lower your resting heart rate, the less work your heart has to perform to move the blood through your body, and the stronger it is. See the chart below to get a general idea of your cardiovascular fitness.
Resting Heart Rate/Cardio Fitness Chart Read in Beats Per Minute
Now back to that Target Heart Rate Zone. You start with 220 and subtract your age. This gives you your Maximum Heart Rate. From your Maximum Heart Rate, you subtract your Resting Heart Rate. This gives you your Heart Rate Reserve. You multiply the Heart Rate Reserve by 50% and add your Resting Heart Rate to determine the lowest point in your Target Heart Rate Zone. You multiply the Heart Rate Reserve by 85% and add your Resting Heart Rate to determine the highest point in your Target Heart Rate Zone. Sound confusing? (Should have paid more attention in algebra?) Okay, here's an example. A 30 year old with a resting heart rate of 60 beats per minute. 220-30=190 (Maximum Heart Rate) 190-60=130 (Heart Rate Reserve) 130 x 50%=65 65+60=125 (Lowest point in my Target Heart Rate Zone) 130 x 85%=110.5 110.5+60=170.5 (Highest point in my Target Heart Rate Zone) So when I'm doing aerobic exercise, my pulse needs to be between 125 and 170.5 beats per minute.
Now, figure your Target Heart Rate Zone, and then go get into it!!!! |
