Exercise and Target Heart Rate

To receive the benefits of physical activity, it's important not to tire too quickly. For doing moderate activities like walking, if you can talk and walk at the same time without being breathless, your pace is just right.

Target heart rate, or training heart rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This range is called your target heart rate, and your heart rate should be within this range when exercising to get the most aerobic benefit.

To calculate your target heart rate, subtract your resting heart rate from your maximum heart rate.

To find your maximum heart rate, subtract your age from 220. For example, if you are 50 years old, your maximum heart rate is 170.

How to measure resting heart rate
Rest quietly for 10 minutes. Place two fingers gently ( do not use your thumb) over your carotid artery. Count the beats for 1 minute. This gives the number of beats per minute.

An easier way to estimate the target heart rate is to calulate it as a range between 50 to 85 percent of your maximum heart rate.

When exercising, you can use your target heart rate to tell you how hard to exercise. You can start at the low end of your range and increase gradually.

Target heart rate is only a guide. Each individual is different, so pay attention to how you feel, how hard you are breathing, how fast your heart is beating, and how much you feel the exertion in your muscles.

Do not use the target heart rate measurement if you are taking medication that affects your heart rate, such as beta-blockers. If you have a heart condition or another chronic disease, talk to your doctor before starting to exercise.

Do Arranged Marriages Work?

Technorati Tags: Exercise for Fitness aerobics target heart rate

Vote Result

Score: 0.0, Votes: 0