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Heart Rate Coaching

Heart rate monitors are a wonderful way to monitor the intensity of an physical exercise session. Generally the higher your heart rate is, the tougher you are operating. This tends to make sense. If you are exercising difficult, your muscles are making a lot of power and have a high energy demand. In order to get oxygen to the working muscles to support in the production of power, the heart need to pump harder and quicker. Far more blood circulates, transporting a lot more oxygen to cells.

Heart rate is a excellent indicator of intensity.

Calculating Max Heart Rate

The common guideline given for calculating your max heart rate is 220-your age. So if you are 20 years old, (220-20), your max heart rate must be around 200 beats per minute. This is a general guideline and this is some variation in this, so don't be concerned if you are exercising with a heart rate monitor and notice your max heart rate varies slightly to the calculation. The calculation is a guideline and not a hard and fast rule.

Heart Rate Zones

Now that you know your max heart rate you can calculate at what intensity you would like to operate at. Utilizing the 20 year old example once again, with a max heart rate of 200bpm. You could want to physical exercise at 50-70 of 200, and 70 of your max heart rate could be the way to go. This zone can be set on your heart rate monitor. This does not burn the most kilojoules, and could not be the most effect technique for weight loss, but that is a different debate.

Workout more than 85 can not be sustained for really extended. reference: best carry on luggage So if you want to go for a long steady state run, your greatest bet is to system your heart rate for a zone lower than 85 is a very good aerobic training zone.