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.

45114 Comments

Reply golden goose sneakers
2:55 PM on January 16, 2022 
My spouse and i ended up being now contented when Peter managed to do his web research through the entire precious recommendations he obtained out of your web site. It's not at all simplistic to simply happen to be giving away ideas that many people might have been trying to sell. And we grasp we have got the website owner to thank for this. These explanations you've made, the easy website menu, the friendships your site give support to create - it is mostly fabulous, and it's facilitating our son in addition to us do think that matter is excellent, and that's wonderfully fundamental. Many thanks for the whole lot!
golden goose sneakers http://www.goldengooseshoes.us.org
Reply yeezy shoes
2:55 PM on January 16, 2022 
I wanted to create you this tiny word to give thanks again with your wonderful opinions you have contributed on this page. This is quite remarkably generous with you to deliver unhampered all that some people would've distributed as an ebook in making some dough for themselves, even more so since you could possibly have tried it in case you wanted. Those guidelines also acted to become a fantastic way to recognize that most people have the same dreams really like my personal own to understand whole lot more concerning this condition. I believe there are some more fun situations up front for those who start reading your blog post.
yeezy shoes http://www.yeezy-sneakers.us
Reply a bathing ape
2:52 PM on January 16, 2022 
A lot of thanks for all of your efforts on this web site. Debby delights in conducting investigation and it is simple to grasp why. All of us know all concerning the dynamic mode you give powerful solutions by means of this web blog and as well as strongly encourage contribution from some others on this subject plus my child is without question starting to learn a whole lot. Enjoy the rest of the year. You are performing a great job.
a bathing ape http://www.bathing-ape.us
Reply golden goose shoes
2:51 PM on January 16, 2022 
I precisely wanted to say thanks once again. I am not sure the things I might have used in the absence of the type of advice discussed by you about such a situation. It was before the daunting setting for me, however , encountering your well-written mode you resolved the issue took me to leap for fulfillment. Now i'm grateful for the information and as well , hope that you recognize what a powerful job you were doing instructing the mediocre ones through your blog. More than likely you've never got to know any of us.
golden goose shoes http://www.goldengooseshoes.us.org
Reply emmausresort
2:33 PM on January 16, 2022 
sac à main tods occasion giesswein merino waschen polo mütze weiss louis vuitton coin purse dupe gucci heptagon sunglasses bolsos chanel originales
emmausresort https://www.emmausresort.com/
Reply redbasement
2:33 PM on January 16, 2022 
basket 2020 femme nike fc barcelona trikot mit namen oakley two face wood grain coque samsung s20 plus transparent coque macbook air m1 2020 boots damen herbst 2020
redbasement https://www.redbasement.com/
Reply obxpubcrawl
2:33 PM on January 16, 2022 
sunglasses for men under 300 bolso clasico de chanel nike montante pastel hummel trikot grün oakley prizm golf dark honor 8x coque rhinoshield
obxpubcrawl https://www.obxpubcrawl.com/
Reply loslunasdental
2:33 PM on January 16, 2022 
patagonia basecap louis vuitton back pack men eyeglasses costco bolso chanel shopping intersport nike air max 90 sun protection shirt
loslunasdental https://www.loslunasdental.com/
Reply vernondistribution
2:33 PM on January 16, 2022 
chelsea boots mit reißverschluss herren lierys schiebermütze louis vuitton phone case for iphone 7 frames for glasses womens bolso chanel shopping chaussure nike air force 1 shadow pour femme
vernondistribution https://www.vernondistribution.com/
Reply azhar-online
12:42 PM on January 16, 2022 
sac a dos celine dion anello oro bianco con pietra nera tiffany necklace heart chain coach 1941 saddle powerfix profi schuhe borse di marca in sconto
azhar-online https://www.azhar-online.com/
Reply nguyenthinhaudio
12:42 PM on January 16, 2022 
borsa da viaggio prada sac phantom celine trollbeads uomo offerte tiffany by the yard coach nude crossbody pantoletten geschlossen herren
nguyenthinhaudio https://www.nguyenthinhaudio.com/
Reply necklaceso
12:42 PM on January 16, 2022 
sac a main celine collana di perle bliss tiffany elephant necklace coach hallie shoulder bag pink falcon rx w borse emme marella 2021
necklaceso https://www.necklaceso.com/
Reply varsityfanclub
12:42 PM on January 16, 2022 
zaino mare impermeabile tacchi invernali vivienne westwood nana lighter best buy otterbox ipad 7th generation the north face saikuru crop puffer jacket ray ban brille 5246
varsityfanclub https://www.varsityfanclub.com/
Reply priyashiiskitchen
12:41 PM on January 16, 2022 
meindl activo sport lady shopper uomo primadonna scarpe silver flower earrings studs best case 11 pro max north face tnf black
priyashiiskitchen https://www.priyashiiskitchen.com/
Reply vieramarketing
11:20 AM on January 16, 2022 
mütze echtfell takashi murakami purse latest eyeglasses for men bolso chanel rosa palo converse blancas zalando psg cl trikot
vieramarketing https://www.vieramarketing.com/
Reply bywally
11:20 AM on January 16, 2022 
gryffindor mütze louis vuitton viva cite mm smith slider sunglasses monedero chanel mizuno wave mujin 6 homme bundesliga trikots
bywally https://www.bywally.com/
Reply sprachmuster
11:20 AM on January 16, 2022 
basecap holz louis vuitton monogram pochette crossbody bag glasses anti fog spray target mochila chanel negra vans vert foncé dfb ausweichtrikot
sprachmuster https://www.sprachmuster.com/
Reply enduratexuk
11:20 AM on January 16, 2022 
glasses that help driving at night cartera chanel rosa zapatillas old star converse fm trikot pandora usa charm coque macbook air silicone
enduratexuk https://www.enduratexuk.com/
Reply solhashemi
11:19 AM on January 16, 2022 
sparkling wishbone ring coque macbook pro 13 bois sac de compression étanche sea to summit balenciaga football boots mütze north face damen lv favorite mm damier price
solhashemi https://www.solhashemi.com/
Reply nishalspace
11:09 AM on January 16, 2022 
sandali alla schiava con strass silver heart bracelet ipad case 10.2 8th generation north face black jacket puffer ray ban erika schwarz sac belt mini celine
nishalspace https://www.nishalspace.com/