Feed The Machine Your free personal internet diary for
nutrition, fitness & performance
04:32pm Sunday 5th September 2010
Home Login Register Contact Links Search Help
 
Please click here to login or Register a new account.
 
HELP - Heart Rate
 
Heart rate...How hard should I be working?...
Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling and other activities.
It is measured in Beats Per Minute.
Exercise that doesn't raise the BPM to a certain level and keep it there for 20 minutes won't contribute significantly to cardiovascular fitness.
 
How do I count my BPM....
The pulse can be felt most conveniently at the wrist or the neck.
Locate using the forefinger, not the thumb and count for a measured length of time. Calculate out to a minute.
If taking at the neck take care not to press too hard as this will slow the pulse.
 
How do I use my heart rate to see how hard I am working....?
Your Target Heart Rate can be calculated by either of the following ways..
 
The Simplified Target Heart Rate Method.
Calculate (220 - your age)
This gives your age-predicted Maximum Heart Rate. This is not the level you would wish to exercise at.
Multiply your answer by an intensity as a percentage

For example, a 35yr old who has an MHR of 185 (220 - 35)
When working at 70% of his MHR would have a THR of 130bpm

Health related benefits can be achieved from intensities of 50-65% while training athletes are likely to be staying in the 90-95% range.
 
The Karvonen Formula
This is more individual as it uses the Resting Heart rate in its calculation.
The RHR is best taken first thing in the morning, having just woken. It should be taken on 3 consecutive mornings and then averaged.
Determine MHR (220-age)
Subtract RHR from that number.
This gives you your Heart Rate Reserve.
Multiply HRR by 55%-95% to get the upper and lower end.
Add the RHR to each calculation to find the THR for that range.
 
Click here to return to Help Index
 
Richard Stacey (Staceys Taxis), accepting cup on behalf of Athletico Sporting Club, 1983S Callaghan, Tough Ten Challenge 1993Micah Hudson, British Aerobic Champion at the World Championships, San Diego, USA, 1995
 
Copyright © 2001-2002 Feed The Machine www.feedthemachine.co.uk Website developed by Cal Computing