Target Heart RateHaving a target heart rate and monitoring the exercising heart rate is most important in the early stages of a cardio training program so as not to train too hard. The common formula for finding your target maximum heart rate (which is the fastest your heart can pump) is 220 minus your age. Trainers often suggest that people doing moderate-intensity activity work out at a THR of 50 percent to 70 percent of their maximum heart rate, while those doing high-intensity activity work at 70 percent to 85 percent of their max. Pushing harder than this is generally not recommended. But according to Michael Bracko, an exercise physiologist, the old, traditional Target Heart Rate formula gives an average that might not be precise for everyone. Bracko states the traditional formula (220 – your age) is not accurate and produces numbers that are very low. According to Bracko, this formula for finding your Target Heart Rate is better than the traditional one:
Bracko says this formula will result in a Target Heart Rate calculation that is higher (and more realistic) than the common 220 minus your age formula. But you don’t have to turn into a math geek to find your right exercise intensity level. Bracko says that having a target heart rate and monitoring the exercising heart rate is most important in the early stages of a cardio training program so as not to train too hard. Then as you continue to train, you can use a rating of perceived exertion because you will know how hard you are training by how your body feels. Michael Bracko is an exercise physiologist and spokesperson for the American College of Sports Medicine and Director of the Institute for Hockey Research in Calgary, Alberta. You should be able to carry on a conversation during your workout. If you are breathless, or can't talk, then you are working out too hard. We recommend that you invest in a fitness heart rate monitor (such as one you strap on) for tracking and monitoring your exercise heart rate. Fitness Heart Rate Monitors are fairly inexpensive, and they are a good investment in your health. Heart Rate Monitors are also more accurate and simpler than trying to monitor your exercise pulse rate by taking your pulse. If you did want to take your pulse rate, here’s how: Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly. Start with zero on the first beat and count for 10 seconds then multiply by six. Remember, if you exercise beyond your proper level of intensity, you might injure yourself. However,
if you're not exercising intensely enough, you’re not going to get the health and fitness results you seek.
Related Heart Fitness Articles:Target Heart Rate Calculator Measuring Your Resting Heart Rate / Resting Pulse Rate Return from this target heart rate page to the heart fitness category page |
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