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Your heart is the most important trainable muscle in your body. It is easily taken for granted and neglected, which leads to disease and premature ageing. Depending on your age, you have a personal "training zone", often referred to as your "target heart rate". It is a level of activity high enough to provide sufficient exercise to strengthen the heart, but not uncomfortably high ( and possibly dangerous for someone who is unfit). In most cases, the ideal level is between 70-85% of your maximum heart rate. How to calculate your target heart rate You can calculate and monitor your target heart rate by using the following formula. This is a very simple thing to do and will provide you with a personal target for your training, which should help your motivation. The formula
220 minus your age multiplied by 60%
220 minus your age multiplied by 70%
220 minus your age multiplied by 85% (You can also refer to the chart) If you have Internet Explorer 4 and later, and the Excel web site component on your computer, enter your age into the first box for the calculations done for you. Enter Age:
Taking your pulse To keep your heart within your target heart-rate zone you need to know how to take your own pulse. This can be done by touching your wrist or the carotid artery on the side of your neck; the latter is generally easier during training.
Place your first two fingers on the artery while you exercise and count the number of beats over 15 seconds. Multiply by four to give the number of beats per minute: i.e. 30 beats per 15 seconds means you have a heart rate of 120 BPM. |
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Email: yourpersonaltrainer@ic24.net
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