A target heart rate is a way to assess whether you are working at maximum aerobic efficiency when doing strenuous aerobic exercise. This can include things like biking, swimming, brisk walking, jogging, or participating in aerobic dance classes. With exercise, your heart rate tends to increase, and the higher your heart rate, within safe limits, the more efficiently you will burn calories.
One way to measure whether you are training enough or perhaps too much is to understand what your target heart rate is. This is generally a number corresponding to the pulse or heartbeats that is 50-85% of the maximum heart rate. Maximum rate could be defined as the maximum number of times your heart should beat during a one minute period of time. You don’t want to exercise at maximum heart rate, instead you want to aim for that range of 50-85% of maximum. The maximum can also be defined as 220 beats per minute (bpm).
The formula for measuring the target heart rate represents your age. You must subtract your age from 220 bpm before multiplying this by 50-85%. If you are 40, you will subtract 40 from 220, which gives you 180. 50% of that would be 90 and 85% would be 153 bpm. If you are new to strenuous aerobic exercise, it is recommended that you use the lower amount as a measure of your target heart rate. As your aerobic capacity begins to increase, you can increase your target heart rate to a higher percentage of maximum heart rate.
When you first start exercising, the goal is to spend at least 10 minutes exercising at your heart rate level and gradually increase it to 15-20 minutes. If you exercise for 30 minutes, this means that you would spend the first 10 minutes increasing your heart rate before checking it. Checking the rate is done by simply taking your pulse for six seconds and multiplying this number by 10. If you are not close to your goal, you should intensify your activity, and if you are well above the goal, you may want to slow down or modify. activity levels.
There are some important things to know about exercising at a specific pace. This is a general number that should not be used by everyone. Those who have not worked in a long time or are suffering from known heart disease or other health conditions should consult their doctor before beginning any type of training 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 with a doctor before using the target heart rate formula because it may not be the healthiest for you.
Another way to measure whether you are working out enough is to see if you can sing or speak while exercising. A person who can still easily chat or sing while exercising may not be working hard enough. This again should be based on your doctor’s suggestions for acceptable activity. It is important not to exceed the doctor’s recommendations.