Aerobic heart rate is the target heart rate needed for aerobic benefits from exercise, typically 70-80% of maximum heart rate. Two formulas can be used to calculate it, one based on age and another taking resting heart rate into account. Increased aerobic endurance can lead to a decrease in resting heart rate.
Aerobic heart rate is generally defined as the target heart rate needed to gain aerobic benefits from exercise. Exercises that successfully attempt to raise your heart rate in the aerobic zone during exercise can build respiratory and cardiovascular endurance while making your hearts bigger and stronger. Aerobic heart rate is generally defined as 70 to 80 percent of maximum heart rate. Simple mathematical formulas can be used to estimate individual aerobic heart rate.
There are two common ways to calculate your target aerobic heart rate. The formula (220 years of sportsmanship) X target percentage of maximum heart rate is considered especially useful for people who exercise infrequently or who have just started aerobic exercise. For a 25-year-old person, the formula would typically look like this: (220-25) X 0.7 = 122.5 and (220-25) X .8 = 156. Therefore, this person would need to achieve and maintain a minimum heart rate of between 123 and 156 beats per minute during exercise to enjoy significant aerobic benefits, including increased endurance, a stronger heart, and loss of body fat.
Increased aerobic endurance often leads to a decrease in resting heart rate, so people who exercise regularly for endurance may want to use a different formula that takes resting heart rate into account. Most experts believe that the best time to measure your resting heart rate is first thing in the morning, before consuming caffeine, and before any exercise. Heart rate is usually measured in beats per minute. Resting heart rate can be determined by counting the number of times your heart beats during a 60-second period. The carotid artery in the neck is most often used for this purpose.
Once the resting heart rate has been calculated, the following formula can be applied to calculate the aerobic heart rate: (220 years of the athlete’s resting heart rate) X target percentage of maximum heart rate + athlete’s resting heart rate sportsman. For the same 25-year-old with a resting heart rate of 70 beats per minute, the formula would typically look like this: (220-25-70) X 0.7 + 70 = 157.5 and (220-25-70) X 0.8 + 70 = 170. According to this formula, the target aerobic heart rate is between 158 and 170. This formula often provides a different set of target heart rate numbers, because this formula considers the athlete’s current aerobic fitness, as indicated by the heart at rest Speed.
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