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Target heart rate is a measure of maximal aerobic efficiency during strenuous exercise. It is usually 50-85% of your maximum heart rate, which can be calculated by subtracting your age from 220 bpm. Beginners should start with the lowest target heart rate and gradually increase it. Checking your heart rate can be done by taking your pulse for six seconds and multiplying it by 10. It is important to consult a doctor before using the target heart rate formula and not to exceed their recommendations.
A target heart rate is a way of assessing whether you are working at maximal aerobic efficiency when performing strenuous aerobic exercise. This can include things like cycling, swimming, brisk walking, jogging, or joining dance aerobics classes. With exercise, your heart rate tends to increase, and the higher your heart rate, within safe limits, the more effectively you’ll burn calories.
One way to gauge whether you’re exercising enough or maybe too much is to figure out what your target heart rate is. This is usually a number corresponding to your pulse or heart rate which is 50-85% of your maximum heart rate. Maximum rate could be defined as the maximum amount of times your heart should beat during a one-minute period of time. You don’t want to train at your maximum heart rate, but instead want to aim for that 50-85% margin of your maximum. The maximum can also be defined as 220 beats per minute (bpm).
The formula for measuring your target heart rate takes your age into account. You should subtract your age from 220 bpm before multiplying it by 50-85%. If you’re 40, subtract 40 from 220, which gives you 180. 50% of that would be 90 and 85% of that would be 153bpm. If you’re new to strenuous aerobic exercise, we recommend using the lowest amount as a measure of your target heart rate. As you begin to increase your aerobic capacity, you can increase your target heart rate to a greater percentage of your maximum heart rate.
When you first start exercising, the goal is to spend at least 10 minutes training at your heart rate level and gradually increase it to 15-20 minutes. If you exercise for 30 minutes, that means you’ll spend the first 10 minutes getting your heart rate up before controlling it. Rate checking is done by simply taking your pulse for six seconds and multiplying this number by 10. If you’re not close to your goal, you need to step up your activity, and if you’re really well above your goal, you may want to slow down or change activity levels.
There are a few important things to know about training at a specific speed. This is a generic number that shouldn’t be used by everyone. Those who have not exercised for a long time or who suffer from known heart disease or other health conditions should check in with their doctor before starting any type of exercise regimen. Your body may also respond by speeding up your breathing rate, and if you’re so out of breath that you have to stop, you’re working too hard regardless of your heart rate. In general it is very important to consult a doctor before using the target heart rate formula because it may not be the healthiest for you.
Another way to gauge whether you’re working hard enough is to assess whether you can sing or talk while exercising. A person who is still able to chat or sing easily during exercise may not be working hard enough. This too must be based on your doctor’s suggestions for acceptable activity. It is important not to exceed your doctor’s recommendations.
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