 | Misty Woodward
received her Bachelor of Arts in Education, with an emphasis on exercise science, from Wichita State University in July of 1998. Misty is the Programs Coordinator, Physical Assessment and Testing Coordinator and also works in Cardiac Rehabilitation at Health Strategies/Life Strategies Foundation. Misty works with a varied clientele to help each person achieve the needs specific for them. Misty may be reached at Health Strategies, (316) 651-8057, or at the facility at 551 N Hillside, Wichita, KS 67214. |
Fitness
2002-09-01 12:30:00
Heart rate zone
: Why is it important to know my heart rate when exercising? What is my "Target Heart Rate Zone"?
Question: Why is it important to know my heart rate when exercising? What is my "Target Heart Rate Zone"?Answer: Taking your heart rate during aerobic exercise is one of the primary factors in determining the intensity level at which your heart is working. Aerobic exercise is any activity in which you increase your heart rate via working the muscles for longer periods of time. As you become more aerobically fit, your heart and lungs can work longer and more vigorously, and you achieve a quicker recovery after exercise. Therefore, making you more fit. Two ways determine your heart rate. One is to take your pulse. Place your fingers on your wrist (radial pulse) right below your thumb, or place a finger in the groove of your neck next to the Adam's apple (carotid pulse). Make sure to use your fingers and not your thumb, because your thumb has its own pulse. When you feel a beat against your fingers, you have found your pulse. Count how many times you feel it beat in ten seconds and multiply by six. This is your pulse for one minute. The next way to determine your heart rate is to use a heart rate monitor. This device attaches a strap around your chest and then transmits your heart rate to a watch. Heart rate monitors can cost anywhere from $40.00 to $400.00.Two methods can be used to determine your target heart rate zone. The first one takes 220 minus your age, giving you your predicted max heart rate. The 220 derives from the assumption that the maximum heart rate of a baby is approximately 220 and each year decreases by one beat. Take your predicted max heart rate times 60% (.60) and 80% (.80), giving you your target heart rate zone.For instance: let's say you're 35220 - 35 = 185185 x .60 = 111185 x .80 = 148For a 35 years old, your target heart rate is between 111 and 148. If you are just starting an exercise program, you will want to keep your heart rate around the lower end. As you become more fit, you can increase the intensity to the higher end. The more fit your heart muscle is, the less it has to work. The second method for determining your target heart rate zone is the Karvonen Formula, which takes in account your resting heart rate. A resting heart rate needs to be taken first thing in the morning. The Karvonen Formula is as follows:Predicted Maximum Heart Rate - Resting Heart Rate x Intensity + Resting Heart Rate = Training Heart Rate.For example: let's say you're 35 and your resting HR is 70220 - 35 = 185185 - 70 = 115115 x .60 = 6969 + 70 = 139For a 35 year old at 60% intensity, your training heart rate is 139 beats per minute. You will then use 80% in the formula to determine the higher end of your range. Working in your target heart rate zone will give you the most benefits to your heart and fitness program. As you exercise in your target heart rate zone, your body burns energy at optimal levels (fats and oxygen are in great supply), so you can burn fat for longer periods. Remember, your target heart rate is only a guide, so listen to your body for signs of injury or overexertion.
