Maximize your workout by determining your target heart rate.
Understanding calculate your heart rate while walking or running can ensure that you maximize the benefits of your workout whatever intensity of exercise you choose. As your exercise level intensifies, your heart rate increases. By using simple math to determine your desired heart rate zone in advance of your activity, checking your heart rate during exercise is a simple matter.
Instructions
1. Determine your resting heart rate from the seated position first thing in the morning by using a heart rate monitor or by checking your pulse for 10 seconds. If you are manually taking your heart rate, feel for your pulse and count how many beats occur in 10 seconds. Repeat this for three days and take the average. This number multiplied by 10 is your resting heart rate. For example, if you count six beats your resting heart rate is 60.
2. Calculate your maximum heart rate by subtracting your age from either 226 (for women) or 220 (for men). For example, if you are 35 year old man, your maximum heart rate is 185.
3. Calculate your desired heart rate zones for walking or running. Your target heart rate for walking will fall within 60 to 70 percent of your maximum heart rate. Calculate your target heart rate by subtracting your age from 220, and multiplying that number by 60 percent. Using 35 years of age, your target heart rate would then be 111 beats per minute.
4. Determine your target heart rate for running based on on your training goals. For a light jog, 70 to 80 percent is sufficient and is calculated the same as in Step 3. For an intense, short run you may wish to use 80 to 90 percent with frequent breaks.
5. Use a heart rate monitor or periodically manually check your heart rate to keep yourself within your targeted zones . You are now ready to hit the road.
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