Blog

FITNESS AND YOUR HEARTRATE

Posted on January 3, 2020 at 3:20 PM

FITNESS AND YOUR HEARTRATE


Being aware of your HR as an indication of Cardio Health & Ability is important.  For adults the average heart rate at rest is 60-100 beats per minute. 100 is on the high side, which puts you at risk for heart attack & stroke; so a resting heart rate below 90 is ideal.

 

When you wake up after a peacrful nights sleep before getting out of bed is the best time to obtain your resting heart rate. This can be done by placing your 1st two fingers (don't use your thumb as it has it's own pulse) on the underside of your wrist or your jugular (neck) artery & applying gentle pressure until you feel your heart beat. Count the beats for 60 seconds and you have your resting heart rate.

 

My resting hr is 48. Although that sounds on the low side that is actually a great heart rate.  The more fit you are, the less power and beats it takes to pump blood through your body and the less work, wear and tear is placed on your heart! The more you exercise and the better you eat the lower your heart rate will be. 


When working out you want to reach your target heart rate in order to receive the cardiac benifits of your exercise. That is why I try to give you minimum speed parameters on the cardio machines. If you are going too slow & not reaching your target heart rate (which is between 50-85% greater than your resting heart rate)you may as well be sitting on ya behind.

 

Reaching your maximum heart rate is great, that means you are getting it in...but you only want to be in this heart rate zone for a couple of minutes at a time other wise you run the risk of over working your heart & going into cardiac arrest. This is what happens when we see healthy kids who fall out on basketball courts or football fields.

 

Use your heart rate as a guideline as to how hard you are working. If you fall below your target you need to speed it up. At your target in considered Aeorobic (with breathing like when power walking). At or above maximum for more than 2 minutes is considered Anaeorobic (without breathing or gasping like sprinting) you can slow it down!


Below is a chart of guidelines to assist you in finding your target and maximum active heart rate. I obtained my heart rate manually, with my pedometer/watch and on the treadmill today and they were all within a few beats, so all were pretty accurate.

 

HEART RATE GUIDE

 

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%

 

20 years 100-170 beats per minute 200 beats per minute

 

30 years 95-162 beats per minute 190 beats per minute

 

35 years 93-157 beats per minute 185 beats per minute

 

40 years 90-153 beats per minute 180 beats per minute

 

45 years 88-149 beats per minute 175 beats per minute

 

50 years 85-145 beats per minute 170 beats per minute

 

55 years 83-140 beats per minute 165 beats per minute

 

60 years 80-136 beats per minute 160 beats per minute

 

65 years 78-132 beats per minute 155 beats per minute

 

70 years 75-128 beats per minute 150 beats per minute


 

It's 2020 a whole new decade! Have you gotten your OPTIMAL HEALTH in Check?

 

 

 

Contact PhytGurl @ services page, [email protected] or 253-334-0653 for a FREE consultation to get on the right track to Optimal Health!



 

 


Categories: GUIDE TO EFFECTIVE WORKOUTS

Post a Comment

Oops!

Oops, you forgot something.

Oops!

The words you entered did not match the given text. Please try again.

3977 Comments

Reply balenciaga
11:00 AM on November 23, 2020 
Thanks for all your hard work on this web page. Debby delights in engaging in internet research and it's really easy to understand why. My spouse and i know all regarding the lively tactic you deliver vital steps by means of your web site and cause contribution from people on that point so our own girl is certainly studying a lot of things. Take advantage of the remaining portion of the year. You are doing a really good job.
balenciaga http://www.balenciagashoes.us.com
Reply yeezy boost 350 v2
11:00 AM on November 23, 2020 
I want to express thanks to the writer for bailing me out of this type of dilemma. After researching throughout the search engines and meeting tricks which are not powerful, I assumed my life was over. Living minus the strategies to the issues you have sorted out by means of this short article is a critical case, as well as the kind that would have in a negative way damaged my career if I hadn't encountered your site. Your actual know-how and kindness in maneuvering all the pieces was very useful. I'm not sure what I would've done if I had not encountered such a subject like this. It's possible to at this time look ahead to my future. Thank you very much for this professional and amazing help. I will not think twice to suggest the blog to anybody who should have counselling on this issue.
yeezy boost 350 v2 http://www.yeezy350boostv2s.us
Reply kd shoes
11:00 AM on November 23, 2020 
My spouse and i felt so thankful when Raymond could deal with his research with the precious recommendations he came across using your blog. It is now and again perplexing to simply continually be handing out thoughts which often many people have been making money from. We really understand we have got the writer to give thanks to because of that. The type of explanations you made, the straightforward website navigation, the friendships your site make it possible to create - it's all excellent, and it's leading our son in addition to our family do think the subject is thrilling, which is incredibly fundamental. Many thanks for all!
kd shoes http://www.kd-shoes.us
Reply lebron james shoes
11:00 AM on November 23, 2020 
I must get across my gratitude for your kind-heartedness for persons who require help on your issue. Your special commitment to getting the solution across came to be amazingly productive and has surely empowered somebody like me to arrive at their endeavors. Your entire warm and helpful help means a whole lot a person like me and extremely more to my office colleagues. Thanks a lot; from each one of us.
lebron james shoes http://www.lebronjames-shoes.us.com
Reply yeezy boost
11:00 AM on November 23, 2020 
Needed to write you that tiny remark to help say thanks a lot yet again for your personal remarkable things you have provided in this article. It has been shockingly generous of you to deliver unhampered exactly what numerous people would have supplied for an ebook in making some dough for their own end, even more so seeing that you could possibly have tried it in case you wanted. The solutions in addition acted to be a easy way to be certain that most people have a similar eagerness just as mine to see significantly more in terms of this issue. I know there are numerous more pleasant periods up front for many who go through your site.
yeezy boost http://www.yeezy-shoes.us.org
Reply kobe byrant shoes
11:00 AM on November 23, 2020 
I enjoy you because of all of your efforts on this web site. My mom really loves working on investigations and it is obvious why. I hear all regarding the lively way you create effective information through this web blog and as well improve response from other people on this theme plus our own daughter is really studying a whole lot. Enjoy the rest of the new year. You're performing a brilliant job.
kobe byrant shoes http://www.kobe-shoes.us.com
Reply kd13
10:59 AM on November 23, 2020 
Thanks so much for providing individuals with a very brilliant chance to read in detail from this website. It's usually so sweet and jam-packed with fun for me and my office fellow workers to visit your blog really three times a week to study the fresh tips you have got. Of course, I'm also certainly satisfied for the terrific strategies you serve. Selected 4 areas on this page are essentially the most impressive I've had.
kd13 http://www.kd13.us
Reply golden goose outlet
10:59 AM on November 23, 2020 
I would like to express my appreciation to this writer for bailing me out of such a trouble. Right after exploring throughout the internet and meeting opinions which were not helpful, I was thinking my entire life was gone. Being alive without the strategies to the problems you've fixed as a result of the article is a critical case, as well as the kind that might have in a negative way damaged my entire career if I had not come across your site. Your good know-how and kindness in handling all the pieces was precious. I am not sure what I would've done if I had not discovered such a subject like this. I am able to at this point look forward to my future. Thanks a lot so much for the expert and amazing help. I will not think twice to suggest the blog to anybody who would need counselling on this subject matter.
golden goose outlet http://www.goldengooseoutletstore.com
Reply supreme clothing
10:59 AM on November 23, 2020 
I just wanted to develop a small comment in order to thank you for all the amazing suggestions you are giving on this website. My time consuming internet investigation has now been rewarded with brilliant facts and techniques to share with my good friends. I 'd suppose that many of us site visitors are unequivocally blessed to be in a perfect community with many lovely individuals with helpful principles. I feel very blessed to have discovered your site and look forward to really more enjoyable minutes reading here. Thanks again for everything.
supreme clothing http://www.supremehoodies.us
Reply a bathing ape
10:59 AM on November 23, 2020 
I wanted to draft you this little bit of remark so as to say thanks over again for those amazing knowledge you've featured above. It's quite open-handed with people like you to grant publicly precisely what a lot of people could possibly have made available for an ebook to help make some cash for their own end, principally since you could possibly have tried it if you ever wanted. These things also acted as a fantastic way to know that the rest have the same keenness the same as my own to see way more regarding this issue. Certainly there are many more pleasant times in the future for folks who discover your website.
a bathing ape http://www.bapehoodie.us
Reply JudyAgriz
9:16 AM on November 23, 2020 
how to buy accutane chloroquine ph 250 mg tablet best online price for viagra cheap online tadalafil propecia 1mg price in india buy chloroquine singapore buy zanaflex online uk quineprox 30 mg tadalafil 5mg in india order cialis no prescription
Reply birkin bag
7:51 AM on November 23, 2020 
I enjoy you because of each of your labor on this web page. Kim loves working on investigations and it's really easy to understand why. We all learn all of the dynamic form you make great information on this web blog and therefore improve participation from website visitors on this subject matter then our favorite princess has always been becoming educated a great deal. Take pleasure in the remaining portion of the new year. You're the one performing a powerful job.
birkin bag http://www.hermesbirkins.com
Reply off white shoes
7:51 AM on November 23, 2020 
I enjoy you because of your whole hard work on this blog. My mum takes pleasure in conducting internet research and it's simple to grasp why. All of us notice all regarding the compelling mode you produce sensible techniques through this web blog and attract response from other individuals on the issue plus my princess is certainly starting to learn a whole lot. Have fun with the rest of the new year. You're performing a fantastic job.
off white shoes http://www.offwhite.us.com
Reply stephen curry shoes
7:51 AM on November 23, 2020 
I must convey my affection for your generosity giving support to individuals that need assistance with in this issue. Your real commitment to passing the message all through turned out to be quite significant and has always allowed some individuals like me to get to their pursuits. Your entire insightful publication entails so much to me and somewhat more to my fellow workers. Thanks a lot; from all of us.
stephen curry shoes http://www.stephencurry-shoes.us.com
Reply lebron shoes
7:51 AM on November 23, 2020 
I must show my love for your kind-heartedness giving support to people that absolutely need guidance on in this subject matter. Your special dedication to getting the message all-around ended up being amazingly invaluable and have always enabled workers just like me to reach their targets. Your own informative guide denotes a whole lot to me and even more to my office workers. Warm regards; from everyone of us.
lebron shoes http://www.lebronjames-shoes.us.com
Reply kd 12
7:50 AM on November 23, 2020 
I would like to get across my admiration for your kindness for those people that require guidance on the question. Your special commitment to passing the message all-around became extremely interesting and has without exception allowed many people much like me to reach their objectives. Your amazing invaluable hints and tips implies so much a person like me and even more to my office workers. Thank you; from everyone of us.
kd 12 http://www.kd12.us.com
Reply supreme clothing
7:50 AM on November 23, 2020 
I would like to show appreciation to the writer just for bailing me out of this type of problem. Right after looking throughout the the net and getting advice which are not productive, I thought my entire life was well over. Existing without the presence of solutions to the problems you've fixed through your good posting is a serious case, as well as the kind which could have in a wrong way affected my career if I hadn't encountered the blog. The understanding and kindness in handling the whole thing was priceless. I am not sure what I would have done if I had not encountered such a subject like this. I can also now look forward to my future. Thanks so much for your impressive and effective guide. I will not be reluctant to recommend your web blog to anybody who should have assistance on this situation.
supreme clothing http://www.supremenewyork.us.com
Reply kevin durant shoes
7:50 AM on November 23, 2020 
I simply had to say thanks once more. I do not know the things that I would have achieved without the actual tips and hints discussed by you relating to such a question. It was actually a very scary problem in my view, however , finding out a new specialised way you processed it took me to weep with delight. I am just happy for the advice and thus pray you are aware of a great job you are carrying out teaching the mediocre ones via your blog post. More than likely you've never encountered all of us.
kevin durant shoes http://www.kevindurant-shoes.us.com
Reply nike lebron 15
7:50 AM on November 23, 2020 
A lot of thanks for all your valuable efforts on this blog. My mom enjoys participating in investigations and it is obvious why. Most people hear all regarding the dynamic tactic you present helpful guidance by means of your blog and as well improve response from visitors on this matter while our favorite simple princess is really starting to learn a great deal. Enjoy the rest of the year. You have been doing a useful job.
nike lebron 15 http://www.lebron15.net
Reply golden goose
7:50 AM on November 23, 2020 
I want to express my admiration for your kindness giving support to folks that should have guidance on this one issue. Your real dedication to passing the solution all through ended up being unbelievably informative and have frequently allowed somebody just like me to achieve their endeavors. This valuable advice can mean so much to me and especially to my peers. Warm regards; from each one of us.
golden goose http://www.goldengoosesneakersstore.com