Exercise Heart Rate

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Exercise Heart Rate

Your heart rate zone is determined by your fitness level and your specific goals. Your heart, which is made of cardiac muscle, needs to be trained specifically, just like you would train your biceps or chest muscles in a specific way with specific exercises. There are 3 target heart rate zones, zone 1 is 65 – 75% MHR, zone 2 is 80-85% MHR, zone 3 is 86-90% MHR (do not stay in zone 3 longer than 1 minute). MHR is maximum heart rate is figured using the formula 220 – age, that number multiplied by heart rate zone %:220 – 47 = 173 MHR173 x .65 = 112.4173 x .75 = 129.7This individuals zone 1 heart rate range is between 112 bpm – 129.7 or 130 bpm. The other 2 zones are figured using the same formula. Once you have these ranges you are ready to start your cardio interval training program. This type of program will have you burning more calories in 30 minutes than you would if you just went at a steady rate for the same amount of time. To start you only use the zone 1 range. You will need a heart rate monitor to keep track of your bpm. Keep your heart rate in zone 1, when your heart rate is to high, decrease the workload and vice versa. When you can keep your bpm in zone 1 for 30 minutes 5 days in a row you are ready to add zone 2 into the rotation. Then you use intervals of zone 1 & 2. and so on.Zone 1 becomes your base range, the range you want your heart rate to drop back to when your bodies emergency response system kickes into high gear – like when the phone rings in the middle of the night. You do not want your heart rate and blood pressure to go really high and stay there to put you at risk for heart attack or stroke. The interval training trains your heart to drop its bpm back down after the stessor is relieved. Your resting heart rate will improve and you will burn more calories with less time on the treadmill or bicycle. I would love the opportunity to set up a cardio interval training program just for you.
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Exercise Heart Rate

This table shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age. In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate. The figures are averages, so use them as general guidelines.
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Exercise Heart Rate

For example, say your age is 45 and you want to figure out your target training heart rate zone. Subtract 45 from 220 to get 175 — this is your maximum heart rate. Next, calculate your HRR by subtracting your resting heart rate of 80 beats per minute from 175. Your HRR is 95. Multiply 95 by .7 to get 66.5, then add your resting heart rate of 80 to get 146.5. Now multiply 95 by .85 to get 80.75, then add your resting heart rate of 80 to get 160.75. So your target for your training zone heart rate should be between 146.5 and 160.75 beats per minute.
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Exercise Heart Rate

As I explained in detail in my article about Max Heart Rate, there are many different ranges of max heart rate. I had one client who couldn’t get his heart rate above 150 and he was an exceptional athlete in great shape – and only 23 years old! My heart rate can go up to the high 190’s to low 200’s when I’m pushing myself to the max, so it sounds like you are more like me. The current max heart rate formula is based on statistical averages, so there are deviations from that average. The article explains this concept in more detail. Good luck and hope that’s helpful!
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Exercise Heart Rate

Ever ask yourself, “how do I find my target heart rate?” Finding your target heart rate is easy with our target heart rate calculator. Target heart rate calculation can be determined for any age and activity level, enabling you to use a heart rate monitor and get the most benefit from your workouts.
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Exercise Heart Rate

Your current fitness level determines what a safe heart rate percentage is for you. It’s very important to first determine your max heart rate so start by subtracting 220 from your age. So, if you are 40, take 220-40 and your max heart rate is 180. Once you have that number you need to find the zone that you should exercise in by, taking your Heart Rate max times the following percentages.

Exercise Heart Rate

Your current fitness level determines what a safe heart rate percentage is for you. It’s very important to first determine your max heart rate so start by subtracting 220 from your age. So, if you are 40, take 220-40 and your max heart rate is 180. Once you have that number you need to find the zone that you should exercise in by, taking your Heart Rate max times the following percentages.Zone 1 is for beginners – HRmax x 0.65 to 0.75: If first-time exerciser use HRmax x 0.50 to 0.65Zone 2 is for healthy active adults – HRmax x 0.80 to 0.85Zone 3 is to be used by high level athletes or adults approved by a physician – HRmax x 0.86 to 0.90
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Exercise Heart Rate

For moderate-intensity physical activity, a person’s target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person’s age. An estimate of a person’s maximum age-related heart rate can be obtained by subtracting the person’s age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:
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Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate. Your resting heart rate is the number of times your heart beats per minute while it’s at rest. You can check it in the morning after you’ve had a good night’s sleep and before you get out of bed. According to the National Institute of Health, the average resting heart rate:

Related Articles Your Resting Heart Rate: What Is Normal & Healthy? Find out how to calculate your resting heart rate and use it to determine your overall heart health. Read article Stand Up for Your Health Discover the many health benefits associated with using a standing desk while you work. Read article Rowing Machine Benefits Whether you want to lose weight, cross-train for another sport, compete on the water, or rehabilitate from injury, rowing is a complete exercise. Read article Benefits of Indoor Cycling Indoor cycling is the perfect low-impact exercise to improve cardiovascular function and endurance and decrease stress levels. Read article
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It’s important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more definitive range, consider discussing your target heart rate zone with an exercise physiologist or a personal trainer.

If you have heart disease and your doctor has forbidden you to exercise strenuously, monitoring your heart rate during workouts is a good way to avoid pushing your heart into the danger zone. Heart rate monitoring can also make sense for serious runners, cyclists, and other athletes who are eager to optimize their aerobic fitness.
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How do you get your heart rate on target? When you work out, are you doing too much or not enough? There’s a simple way to know: Your target heart rate helps you hit the bull’s eye. “We don’t want people to over-exercise, and the other extreme is not getting enough exercise,” says Gerald Fletcher, M.D., a cardiologist and professor in the Mayo Clinic College of Medicine in Jacksonville, Fla.
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If your heart rate is too high, you’re straining. So slow down. If it’s too low, and the intensity feels “light” or “moderate/brisk,” you may want to push yourself to exercise a little harder. During the first few weeks of working out, aim for the lower ranger of your target zone (50 percent) and gradually build up to the higher range (85 percent). After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate.
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Here’s an example: You stop exercising and take your pulse for 15 seconds, getting 33 beats. Multiply 33 by 4, to get 132. If you’re 45 years old, this puts you in the middle of your target heart rate zone for vigorous exercise, since that zone is 123 to 149 beats per minute. If you’re under or over your target heart rate zone, adjust your exercise intensity.
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“Whether you’re a couch potato or a highly trained athlete, that rate declines about seven beats per minute for each decade,” Tanaka says. Regular exercise can lower your resting heart rate, but it does nothing to slow the age-related decline in maximum heart rate.
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Knowing how fast the heart is beating before, during, and after exercise can be helpful for some people, including heart patients and competitive athletes. But experts tell WebMD that much of the conventional wisdom about heart rate and exercise is wrong.

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