| Heart Rate and Exercise Program Planning These calculations are to determine your heart rate during rest, exercising, and your maximum heart rate (during an exercise, this means you should not go any further than this when working out). If you know your heart rates, you will know how hard to work out to get optimal performance and benefits. Resting Heart Rate Directions: (the calculations are in heart beats per minute) 1) Take 3 deep breaths. 2) Find your pulse (these can be found in the artery in your neck or wrist; to find them just simply place your pointer and middle finger on either your neck or wrist and just feel for a pulse...its not that hard). 3) Have someone time you for 30 seconds (or time yourself). Once the timing has begun, count how pulses you get for the time allowed for. 4) After you are done. Insert the numbers you found to the following equation: Heart Rate (HR) = (Number of Pulses) X 2 note: if you count your pulse for the entire minute rather than 30 seconds, you will get a more accurate calculation of your beats per minute. F.Y.I : Average Normal resting heart rate is between 60 - 80 beats per minute. Usually best to take when you wake up in the morning. If yours is below or above this then that means alot of things and usually they are not good. To correct these, you must incorporate an exercise program in your daily life style. To start off this exercise program (most likely a aerobic-exercise, or running or plyometrics--anything that makes a majority of your muscles work including your heart), you must know your maximum heart rate and your ideal exercise heart rate (which are listed below). HEART RATE MAXIMUM Equation: 220 - (age) = HRmax HEART RATE EXERCISE Equation: (HRmax - HRrest)] x 0.60 = HRexercise Now you are all wondering what does all this mean. Well let me explain. Now that you know your resting heart rate. You know that when you work out/exercise and then check your pulse (to find your beats per minute), your pulse should not be the same as your resting heart rate, other wise you are not exercising properly for your body to improve. Therefore you must exercise a bit more vigorous to increase your heart rate. This is where your MAX and Exercise heart rate comes to play. Knowing your max heart rate, you should not exceed that number or else you are over working your body. Thus by knowing your exercise heart rate (other wise known as target heart rate), that will be your target heart rate for your exercise program. FREQUENCY and DURATION of your EXERCISE PROGRAM For best results, keep these in mind: -Exercise at least 3 days a week -with at least 20 - 30 minutes per exercise -do this for one month and then increasing your exercise heart rate, keeping in mind, not to exceed your max heart rate. I hope this was helpful to you and not too confusing...if it was...just email me at [email protected] and let me know...so i could reply to you a better explanation. |
| HEALTH ASSESSMENT(CONTINUE) |
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| This is the page that contains all the health equations to find your heart rate, calorie intake, etc. The following assessments are calculations that determine ideal, average, or optimum rates. Try them and find out your rate in health conditioning!!! |
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