Sunday, August 28, 2011

Calculate heart rate

!±8± Calculate heart rate

It 'became known that the heart rate monitor is a great way to meet demand and the intensity of cardiovascular exercise, how to measure walking, cycling and swimming. You can buy heart rate monitor in a wide range of prices and features for this task, but it's still the question of how to find what should be the heart rate during exercise. This is important because it is how hard you should exercise during training represents.

Their goalThe heart rate is essentially going to maximize your heart rate or a range, where the specific benefits you hope to achieve in your training, is regarded as an ideal training intensity. Understanding the target rate or range is particularly useful for aerobic exercise, which continues to maintain a pace a little 'constant in the half. Other forms of exercise such as weight lifting, repeated sprints or interval training, and most sports are constant fluctuations in heart rate,Concept of a goal or ideal price is not really valid, or at least not in the same way.

Therefore, the purpose of this article to explain how the heart rate as an exercise of constant intensity (traditional aerobic exercise) refers to payment. Explain what your ideal practice or evaluate an area should while other forms of exercise such as interval training or weight lifting, are beyond the scope of this article. However, it is still important, as you knowCalculate the heart rate, because it provides no information about the overall difficulty of the training and the type of improvements that leads from your training program.

As with many aspects of health and fitness, can discover the heart rate can be confusing, especially because there different methods for the calculation. The most common method begins with the search for the maximum heart rate of 220 and subtract your age. Its maximum speed is the maximumNumber of times your heart can beat physically in a minute. So just multiply that number by the percentage of heart rate, where you train.

For example, I'm 35 so I'd 220-35, to find my maximum speed of 185 beats per minute. As a side note, the 220 - age equation is only an estimate and may vary greatly from individual or age, but is still almost universally used for its simplicity. Well, if I want my goal formation rate to 75% ofMaximus, I just multiply by.75 185 (75%). In this example, my heart rate would be 138.75, or about 139 beats per minute.

This method is relatively simple to use, but has a great weakness, because it is not taken into account individual differences in fitness. Fortunately, there is a better method to use and just a little 'more complicated. The best method uses an equation called the Karvonen formula, which is similar to the previous equation, except that it uses aadditional variable: The resting heart rate. The resting heart rate is used because it is considered an indicator of overall health and fitness.

People can be very different pulse at rest, sometimes by several rounds of 30-40 or more, and if you're in better shape, you usually have a lower state of rest. Since there are so big differences in how many times a person beats per minute, if they are not trained, only makes sense that theirtarget rate, this information should be considered. This is exactly what the Karvonen formula was designed to do, but to use the formula, you first need to find your pulse at rest.

The easiest way to find your heart at rest is your first impulse thing in the morning, get out of bed for you. Really anything that can increase the rate of rest is not the cause, try to remain calm easier when you wake up and relax. All you need is a stopwatch or something elseto keep track of seconds, so ideally you should have in your area before going to bed. A common strategy is to find the pulse at the neck with a pair of fingers (not thumb) and count the number of beats in 15 seconds. Then multiply that number by 4 to get the heart rate at rest. You can also simply count the beats for the entire 60 seconds, and this number is the frequency at rest is the same.

Once you know the frequency at rest, then it is time to use the Karvonen formula. In addition, startingTo get 220 and subtract your age in order to predict the maximum speed. Then take that number and subtract your resting state. This number is called your heart rate reserve. As for me, my resting heart rate is above 45, so I guess 220-35 to 185 (maximum heart rate) to get, then subtract 45 (resting heart rate) to 140 (heart rate reserve - HRR) were obtained.

If I want to train at 75% intensity, I multiply.75 times my heart rate reserve (HRR), not even my top speed. To me that be.75 * 140105 = 105 Now it is my heart rate and is a step forward. Finally, I take my 105 and frequency at rest is 45 to arrive at a total of 150 So if I wanted to do cardiovascular exercise at 75% intensity, I would try to keep my heart rate of 150 beats per minute.

When using the first equation, 75% would be my goal for the training to around 139 beats per minute, which is 11 beats per minute lower than the second formula. This is a pretty significant difference andif you use the Karvonen formula heart rate will be higher when using the first formula. In addition, the higher your resting heart rate, the greater the difference between the two equations will be. This is important because the first equation may underestimate the ideal frequency of training, leading to poor education improvements. This is particularly problematic for people who are in great shape or train at low and medium intensity.

On the other hand, withKarvonen equation may cause elevated heart rate training, especially for people to be significantly discharged and have a high resting heart rate. The people at the beginning of an exercise program may be tempted to jump right in and start training with the greatest intensity, but his body is probably not sufficient for this type of training to prepare. When I start a new workout routine, you better start with a lower intensity (50-60%) and see how your body reacts before the increase inIntensity at higher levels.

Another thing to keep in mind these two equations is to use "220 - your age," to determine your maximum heart rate, so you really use it is just an estimate, regardless of which formula. However, I still prefer Karvonen method for calculating the exercise intensity target, because I think that is better suited for most people, especially those who have been for a considerable amount of time to train.

My next comment mayStrangely, after dedicating so much text to explain how to calculate heart rate, but I think the whole concept of an ideal formation rate is a bit 'blown out of proportion. It is knowing without a doubt a necessity for many athletes on their specific training intensity to lose but for the average person to exercise a little 'fat, improve their general fitness or improve their overall health and quality of life, not you really need to know exactly how hardTraining.

However, it is certainly a need to conduct training in order to stimulate a level sufficient to improvements in your body. I would say that, rather than as the exercise at a certain speed, range and intensity, it is more important to have an adequate training program. Perform other words, as long as you exercise designed to enhance the desired attributes (strength, endurance, speed, etc.) and exercises to challenge your body to improvein this particular way, then you should make progress.

On the other hand, if you have more specific goals or specific elements of training to improve athletic performance, especially those that cardiovascular endurance, then the rate of learning target can be an important part of your workout. Remember to keep everything in perspective and try not to too high a number of concerns, because there are several factors involved in determining theOverall success of your training program.


Calculate heart rate

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Saturday, August 13, 2011

The 3 best exercises for core strength training

!±8± The 3 best exercises for core strength training

This is a follow-up to a previous article on the advantages of core competence for the execution of services.

For the record, I thought the most important advantages of core competence for runners, such as greater efficiency and better posture and better balance and stability. I also mentioned some activities for the improvement of basic skills, ie, floor exercise, cross training, yoga, pilates and fitness.

In this article I briefly on three of the specific effective exercises thatscientifically proven that the best thing is to build your soul.

Before you begin, I would like to emphasize, even if most people an exercise program, they tend, with simple exercises first with the intention to build to more advanced exercises when it starts in better shape. This is probably for some, but if you make a new training program, I prefer to start the exercise more effective (which is usually the most difficult) first and work up to doing more repetitions over time.

Ibut you feel that is too easy to get complacent with easy exercises and I often wonder if they actually still do not benefit at all. So when the tough are absolutely beside myself, I prefer to start with the more advanced exercises for the first time, knowing that I am getting the maximum return on my time and effort.

I admit I am not likely to be a lot of repetitions, if I start, but that's okay, because I'm just off.

If I can only handle 5, it does not matter. Next time I willtry for 8. Then time after I to 10 and so on, until it fires more experience in dealing with the particular activity.

I would also say that I am not a fitness instructor, and while this worked for me, this is just my personal way of doing things. While I certainly possible with the toughest exercises by supporters want to make clear also that this is not the same as the pressure on himself to extreme limits when you start. I always start to build on a very basic level, evenslowly and gradually.

From many years of personal experience, I learned where fitness is concerned, the wrong side of conservatism is usually the best policy.

But what are the best types of exercises for core strength?

Abdominal exercises are scientifically measured using a technique called electromyography (EMG) and evaluated with regard to the traditional crunch - which is by far the best form of exercise abdominal, inter alia, as opposed to popularity.

Theirshould be aware that some exercises work on your six-pack or rectus abdominis for those who have no idea what it is. Other work on the oblique abdominal muscles that are on the right side of obdominus. It 'important to focus on two areas.

The three best abdominal / core strength exercises

Bicycle Crunch

Bicycle crunches on top of the list of the most effective abdominal exercises. To perform this exercise, lay flat on his back, as if doing a crunch, giving your handsbehind your head for support, bend, lift your knees to 90 degrees, then the left knee, while at the same time bringing your right elbow to left knee, then go: right knee to left elbow, left knee to right elbow and more and over again. The exercise should be similar to a movement of a hawk.

The crisis cycling is extremely effective for your rectus abdominis and the oblique abdominal muscles.
And the rate of 248% and 290% better than a crisis or traditional.
Another advantage of cyclingCrunch can be done without expensive exercise equipment (or subscription to a gym).

Hanging knee raises or captain chair exercise

You will probably need to run this exercise in a gym, as you depend on anything with legs from the floor.
Exercise equipment standard for this is called a power tower, also known as a machine to increase the knee or knee raise station char-known and sometimes referred to as captain.
You also need a good upper body strength. Whenhang on, start the exercise with the knee in the chest, with no momentum and keep your torso straight, for a second, then lower your legs again.

Exercise president of the captain is 212% better than a traditional crunch your abdominal crunch recuts and 310% better for the oblique abdominal muscles of a traditional.

Abdominal crunches on an exercise ball

You will find a stability ball in a gym, or if you are one for you, a good investment, I can buyWhat you say! Before the ball (exercise ball) to sit in a comfortable position. Move your body, so you're on top, the ball should be somewhere between the buttocks and upper back. The closest to the ball, the harder the effort behind it. Now, do a regular crunch - iekeep the hips and lower body still, "crunch" to the front and lift your shoulder blades off the ball and hold for 1 second and slowly lower to starting position.

Abdomian Crunch on exercise ball is 139%more effective than a traditional crisis of the rectus muscles of the abdomen and your 147% effective for the oblique abdominal muscles.

I found in my signature links to demonstrations of these exercises are available on YouTube, I am not affiliated with the authors of these videos and have included only for demonstration purposes.

The purpose of this article is to offer these exercises to improve your core competency. This in itself is fine, but do not take into account the need for academic trainingProgram according to your individual needs. If you are not sure about the whole program, you should discuss your wishes with your personal trainer or a fitness trainer.


The 3 best exercises for core strength training

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Monday, August 8, 2011

Tip - I Just set the alarm on my Timex Ironman and will not turn off the darn thing!

!±8± Tip - I Just set the alarm on my Timex Ironman and will not turn off the darn thing!

I hope you're not there early.

We have all had moments like this!
He had nothing but the best intentions, of course, if you yourTimex IRONMAN Watch Set for 06.30 clock. They were determined to work this morning, if you killed!

Of course the best of intentions are good, but when rolled around 06.30 clock was your first reaction was, predictably, not ... at this moment in time, who wanted to destroy nothing better than your Timex Ironman watch, or at least turn that darnBeep off, so another hour of sleep before hitting the job!

Ok, so probably (somehow) managed to turn the thing. Or maybe you're taking the easy way out and just pulled the pillow is no longer fixed on the ears until the damned, and it worked .. In short, however, is now the # @! "What goes out every morning at 06.30 as a clock, a clock ... uh! Arrrrgggg! Why Ironman watches have to do to be so efficient?

While I have heard that a bat is a common solution to this commonProblem, do not despair, because I have a way for your alarm, do not have the unset of the mutilation of your watch.

The standard Timex Ironman seems a bit 'like the layout:
(Can not show a picture here, please refer to the link in my signature)

Note: I'm trying to keep this information as general as possible, but there are many models of Timex Ironman on the market, and this information may not apply for every single PRECICELYModel outputs. I think that the alarm works similarly in many Ironman watches and what I say here is, in most cases do not apply.

Ok, so when the alarm starts, simply press start / orStop Split / Reset to disarm the alarm. To find out if the alarm is activated, the clock icon appears on the face of your Timex watch, though unarmed, the clock disappears. When the alarm sounds and you make the mistake of waiting in the hope that it will go away, is a back-up fire alarmfive minutes later for further Tormentation.

So now the solution is quick off the road, here's how to disable the alarm permanently:

Press the MODE button until you are in the ALARM press SET / RECALL to configure the alarm Press STOP / RESET (-) orSTART / SPLIT (+) to scroll through the alarms If you select the alert you want to delete, press and hold STOP / RESET (-) to delete the selected alarm.

Ahh finally rest!

Oh, and if you actually ask as SETthe alarm, be sure to look out for this topic on my blog shortly.

Rod


Tip - I Just set the alarm on my Timex Ironman and will not turn off the darn thing!

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Friday, August 5, 2011

Timex Men's Ironman Flix 100 Lap Watch Color: Black/Yellow

!±8±Timex Men's Ironman Flix 100 Lap Watch Color: Black/Yellow

Brand : Timex
Rate :
Price : $69.95
Post Date : Aug 05, 2011 07:35:05
Usually ships in 1-2 business days



Color: Black/Yellow

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