Heart Rates

 

What is heart rate?
Heart rate is the number of heart beats per minute

The easiest place to feel your own heart beat is the carotid artery.
Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. (You may also use the radial artery on the under side of your wrist.)
 
 
 
 
 

 

You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method, of course it is more accurate to count for the full 60 seconds. You can use several varieties of this method (30 seconds x 2, 15 seconds x 4, etc.). The longer you count the more accurate your reading.

 

What is resting heart rate?
Resting heart rate (Resting HR) is the number of beats in one minute when you are at complete rest. Your resting heart rate indicates your basic fitness level. The more well-conditioned your body, the less effort and fewer beats per minute it takes your heart to pump blood to your body at rest.

An average resting heart is 70-90bpm

How do I determine Morning Resting Heart Rate?
Immediately after awakening and before you get out of bed, measure your heart rate counting the beats for 15 seconds and multiplying by four. Take these measurements for five consecutive days and find the average. This average is your actual resting heart rate. Resting heart rate is dependent on your living habits and a number of factors such as quality of sleep, stress level, and eating habits.

What is maximum heart rate?
Maximum Heart Rate (Max HR) is the highest number of times your heart can contract in one minute. Max HR is the most useful tool to be used in determining training intensities, because it can be individually measured or predicted.

How to determine maximum heart rate?
You can define your maximum heart rate by using age predicted maximum heart rate formula
 
Karvonen formula:
Max HR = 220 – age
 
What is your working heart rate?
 Your working heart rate is measure while you are doing exercise to determine what intensity you are working at. There are target heart rate zones that correspond with your specific exercise goal.
 What is recovery heart rate?
This is the heart rate that our body will decrease to after an exercise session. It is used to evaluate your fitness level after exercise. The more conditioned your body is the faster your heart rate will return to normal after exercise
What is the anaerobic threshold?
The physiological point during exercise at which muscles start using up more oxygen than the body can transport, i.e. muscle work produces more lactic acid/lactate than the body can process.
 
 
 

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