Tuesday, February 03, 2009

RESTING HEART RATE

How to count your Resting Heart Rate

Please take your heart rate/pulse with 2 fingers: never use your thumb as your thumb has a pulse in itself. Hold and count for 6 seconds and place a “zero” after the number you counted.

Average person Resting Heart Rate: 70-90bpm
Below 70bpm is considered athletic & in a good shape

TARGET HEART RATE

When you exercise, your body speeds up, and so does your heart as it works to meet your increased energy needs. But how much speeding-up of your heart is safe when you exercise. You need the answer to this question in order to maximize your exercise benefits while not overworking your heart.

Check Your Exercise Status


Use the F.I.T.T formula as a guide to help you plan effective exercise program

For sedentary individuals
F = Frequency Exercise 5 times a week or more
I = Intensity Exercise at 55-69% of your Maximum Heart Rate
T = Time At least 30 minutes
T = Type Exercise duration may be a single bout or accumulated through several 10 minutes bouts over the days e.g. brisk walking, cycling (leisure)

For physically active individuals
F = Frequency Exercise 3 times a week or more
I = Intensity Exercise at 70-90% of your Maximum Heart Rate
T = Time At least 20 minutes each session
T = Type Aerobic exercises e.g. swimming, cycling (fast), running

How to calculate your Maximum Heart Rate (MHR)
220 – Age = Maximum Heart Rate
For example, if you are 35 years old your MHR is 220 – 35 = 185 per minute (bpm)
65% of this MHR is 120 bpm, your Target Heart Rate

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