When we exercise, moderately or exgressively, do we really know where are heart rate should be? Knowing how to measure a maximum heart rate, and understanding how a target your heart rate zone while exercising can set the stage for successful weight loss, get the maximum benefits of any exercise regime and ultimately help you to understand the overall health of your heart.
So what exactly is your heart rate?? This is the average number of heart beats per minute; a heart beat is when the heart contracts to pump blood thru your system. The three types of heart rates you need to be aware of are:
Resting-number of beats in one minute while at complete rest. This indicates your basic overall heart health and fitness level.
Recovery- after stopping an exercise session, this is the heart rate your body will drop after two minutes. (Example: 30 mins of exercise, heart rate is at 155. After two minutes post exercise, the heart rate is decreased to 95)
Maximum- Max HR is the highest number of beats your heart contracts during a one minute measurement. This is useful to measure training intensiites and also to make sure you stay in a SAFE range.
Measuring your Max HR can be done using this formula:
Women: 226-your age= Max HR
Men: 220-your age= Max HR
(Example: Woman age 30; 226-30=196 beats per minute)
*note that this formula allows you to estimate your Max HR. Be sure to consult with your exercise trainer and doctors for the most effective rates that are customized to your health.
During exercise, it is recommended that your target heart rate be 60-65% of your Max HR. This helps to reduce the amount of stress on the heart while gaining good effects of exercise. This is especially important if you have a heart condition or just starting an exercise regime.