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.
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