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Heart Rate Zones
The heart rate is the number of times our heart beats in a specific amount of time, say a minute for example. The “beats per minute” method of measuring is referred to as bpm. A person’s heart rate is subject to frequent changes depending on a person’s need to absorb oxygen, exercise, sleep, and even an activity like yawning can increase heart rate by up to 30%.
There are really only two reasons that a heart rate is important. The first has to do with medical conditions. The second reason is exercise. Athletes, trainers and others interested in maximizing their training efficiency pay careful attention to the “target heart rate zone”.
People want to get the most out of your workouts will be concerned with the resting heart rate, the target heart rate and the maximum heart rate.
Resting Heart Rate
As the name suggests, your resting heart rate is the heart’s BPM when at rest. In this instance, “rest” is characterized by lying down but not being asleep. Typically, an adult’s healthy heart rate at rest is between 60 and 80 BPM. This is the zone you want to be in at rest.
Target Heart Rate
To find your target heart rate, you will have to find your maximum heart rate is. It’s going to be different for nearly every individual. There are five different target heart rate zones depending on what kind of exercise you are aiming for and your level of fitness.
Your target heart rate depends on many factors come in to play – such as gender, previous training/overall activity level, physical condition, weight, etc.
You can find your maximum heart rate through various methods, but here is one formula:
- 210 bpm minus ½ of age minus 5% body weight (in pounds) if men (1% for women) plus 4
So if you are 30 years old and a woman who weighs 120 lbs, your maximum heart rate is 189 bpm. 210-(30/2)-(1%x120)+4=198