Heart%20Rate

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Heart Rate
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What is Heart Rate (HR)?

• As simple as possible, your heart rate (HR) is
  the number of times your heart beats in one
  minute.
• How do you figure out what your HR is?
• Find your pulse and count the number of times
  it actually beats in one minute.
• The two best places to feel your pulse is in your
  neck and wrist. (We will practice in class).

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Resting HR

• Resting HR, a.k.a. morning resting heart rate, is
  the HR you calculate as soon as you wake up,
  before you sit up in bed in the morning.
• Resting HR is your HR at complete rest, or at
  least close to it. It is a good indicator of your
  fitness level!!!

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Exercise and HR

• As you exercise, your HR increases. Your body
  must feed the large muscle groups that are
  working while you are exercising and therefore,
  your heart is working harder to supply them with
  the blood and nutrients they need!!!!
• It is good to maintain an increased HR while you
  are exercising, especially for aerobic exercise!!

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Max HR

• Your Max HR is an approximate and calculated
  number of times your heart will beat safely in
  one minute at its highest level.
• An easy, though approximate, way to calculate
  your Max HR is to take 220-your age.

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Target HR

• Target HR is the HR you are trying to reach, a
  goal that you set for yourself.
• You will have a different target HR than the
  person beside you because it is personal unless a
  coach or teacher sets the goal for you.
• Your target HR is going to be in the workout zone
  you choose and the percentage you want to reach.

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Example Max and Target HR

• Max HR
• 220-15205 beats per minute (bpm)
• Target HR
• I want to work out at 70 of my max HR.
• I will be just inside the aerobic training zone
• I will reach 143-144 bmp and maintain it for my
  workout (today I am jogging for 20 minutes at
  this rate) (205 x 70 143.5).

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Methods of HR

• Some of the problems that we have with the
  methods of finding specific HRs can be as simple
  as body size, age, and fitness levels.
• 220-age does not allow for gender or body
  composition differences.
• Resting HR does not take into account medical
  conditions or medication.
• There are other reasons why these methods may not
  be perfect, but these methods are still proven to
  be a good baseline to go from.

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HR Reserve

• HR reserve is the difference between your Max HR
  (MHR) and your resting HR. This can be used in
  conjunction with the Karvonen Method (another way
  to find your training zone and target HR) but
  essentially helps find your training zone.
• An example would be
• Max205
• Resting42
• Reserve163

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Training Zones

• Active Recovery Training
• -55-70 (lower end preferred) of MHR
• -used to recoup and recover
• Aerobic Training
• -70-80 of MHR (think Oxygen)
• -longer training/endurance
• -submaximal
• -increases the bodys ability to transport and
  utilize oxygen

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Training Zones cont.

• Anaerobic Training
• -80-90 of MHR (think with oxygen)
• -high end training
• -not long periods of time
• -helps the body increase its lactate threshold
• -improves the bodys ability to deal with lactic
  acid

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Something to remember!

• Guidelines tell us that we should get a minimum
  of 3 days a week and ideally 5-6 days a week of
  any exercise that increases our heart rate for an
  extended period of time. Ideally your heart rate
  is up for a minimum of 20 minutes and work
  yourself up to 45-60 minutes! Aerobic exercise is
  vital to your health and well-being. Anaerobic is
  as well!