Sustaining a workout at this pace improves cardiorespiratory endurance. So knowing your target heart rate helps you pace your workouts. Exercising at the right level of intensity will help you avoid burning out or wasting time with a workout that’s not vigorous enough to help you meet your goals. Show
Help your heart work strongerCardiovascular exercise (also called aerobic exercise) is especially effective in keeping your heart healthy and reaching your target heart rate. This specific type of exercise gets your heart beating fast for several minutes at a time. Target heart rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness. The following is an estimate given by the American Heart Association for target heart rate numbers for adults ages 45 to 70:
Measure your heart rateTo determine your heart rate, use your first two fingers to press lightly over the blood vessels on your inner wrist—the side by your thumb. Count your pulse for ten seconds and multiply this number by six. If your heart rate is 50 to 85 percent of your maximum heart rate, you have hit your target heart zone and are working at the right level of intensity. Wearing a multifunctional fitness tracker such as the Fitbit, or Nike+ FuelBand SE, does the work for you. The device is worn like a bracelet or watch and measures your heart rate. Exercising at the right level of intensity improves heart and respiratory endurance and helps keep your workout at a level that is vigorous enough to meet your health goals. A final noteIf you have a heart condition, be sure to discuss your target heart rate with your doctor prior to beginning an exercise program. For moderate-intensity physical activity, your target heart rate should be between 64% and 76%1,2 of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm). The 64% and 76% levels would be:
This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 109 and 129 bpm during physical activity. For vigorous-intensity physical activity, your target heart rate should be between 77% and 93%1,2 of your maximum heart rate. To figure out this range, follow the same formula used above, except change “64 and 76%” to “77 and 93%”. For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 35 years = 185 beats per minute (bpm). The 77% and 93% levels would be:
This shows that vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 142 and 172 bpm during physical activity. To improve your cardiovascular fitness, you need to raise your heart rate to a certain level and keep it there for 20 minutes. Ideally, you should be working within the 50 to 75 percent of your maximum heart rate, a range called your target heart rate. Age 20 Years
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When you're exercising, stop occasionally to check your pulse and make sure your activity level isn't too high or too low. Take your pulse within five seconds after stopping because your heart rate starts dropping when you stop moving. Count your pulse for 10 seconds and multiply that number by six to get your rate per minute. If you're new to exercise or haven't worked out in a while, start slow! During the first weeks, aim for reaching the number at the lower end of the range for your target rate. Slowly build up your intensity level to the higher end of the range. What percentage of the maximum heart rate is an appropriate target heart rate zone for an average individual quizlet?Target heart rate zone is between 60 and 85 percent of your maximum heart rate.
How should a personal trainer determine moderate exercise intensity for a client who is taking a β blocker medication?How should a Personal Trainer determine moderate exercise intensity for a client who is taking a beta-blocker medication? a. Use an RPE of 12 to 13 (on the 6 to 20 scale).
Which skill related component of physical fitness is best described by the ability to change the position of the body in space with speed and accuracy?Agility is defined as “a skill-related component of physical fitness that relates to the ability to rapidly change the position of the entire body in space with speed and accuracy.”
Which of the following is a multijoint exercise?Multi-joint exercises are kind of what they sound like — exercises that directly involve more than one of your joints. They're also known as compound exercises. Examples of compound, multi-joint exercises are squats, deadlifts, overhead presses, dips, and bench presses.
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For a very fit 43-year-old client with a of 50, what is the target for 80% ?
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