The Formula For Heart Rate Hr Max Is What Determining Exercise Intensity

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Determining Exercise Intensity

If you are new to exercise and looking to start a new exercise program, you may be wondering what intensity level is best for your goals and fitness level. Many people aren’t sure what intensity levels are defined by and avoid exercises labeled as vigorous for fear of injury or incompetence. As a personal trainer and fitness instructor, it’s my job to help explain these terms and concepts in an understandable way. In this article, I will break down, light, medium, and high intensity, so that you, as a person who is physically active, will learn more and be more comfortable in what you do in your daily exercises. It is recommended that a combination of moderate and vigorous exercise should be done by most healthy adults, while light to moderate exercise should be done by people with disabilities. Intensity is individualized, meaning that your level of fitness is based on your own physical abilities and is not generalized by the abilities of others. Ideally, you would need an expert in the field to determine your fitness levels based on a guided fitness test, but I will provide you with information that will allow you to get an estimate without such equipment. To do that we will use what is known as a targeted HR approach. This method starts with HR reserve, which is defined as the difference between your resting heart rate and your maximum HR. Your HR reserve is multiplied by a percentage of your ideal target size, then your resting HR is added back to get your target HR reserve. Below I show you how to do moderate exercise for me.

1) To get an estimate of your HR, subtract your age from 220.

220-22= 198 bpm. My estimated maximum HR is 198 beats per minute.

2) To find your resting heart rate, use a radial pulse or HR monitor. My resting HR is 60 beats per minute. Now I will subtract my resting HR from my estimated heart rate to determine my heart reserve.

198 – 60 = 138 beats per minute.

3) Now I need to use the heart rate reserve (HRR) and multiply it by a percentage equal to the size you aim to reach.

a. Light intensity <50% HRR

b. Medium depth 50-70% HRR

c. Strong intensity 70%-85% HRR

In this case, I would like to exercise at a moderate intensity. So, I’m going to multiply my HRR by 50% to get my lowest HR value and then by 70% to get my highest value so I stay within that average size range.

138 beats per minute X.50 = 69 beats per minute.

138 beats per minute X.70 = 96.6 beats per minute.

4) The last step in this process to get your final HR target list is to add your resting HR back to the HRR percentage. This allows the equation to consider your resting cardio endurance level and adjust accordingly. Below, I show how to do that and find my target HRR range for moderate intensity exercise.

69 beats per minute + 60 beats per minute = 129 beats per minute

96.6 beats per minute + 60 beats per minute = 156.6 beats per minute.

Target HR range for Moderate Intensity = 129 bpm – 156.6 bpm.

Benefits of Light Exercise

Light intensity exercise is very beneficial for older people. It allows them to remain physically active when there may be physical limitations or health concerns that prevent moderate or vigorous activity. Light exercise is defined as anything less than 50% of your target heart rate and provides many health benefits, especially for people with disabilities. A study by Oregon State University, published in the American Journal of Health Promotion, showed a significant increase in the health of older people, who participate in simple activities such as walking. These people were less likely to develop chronic illnesses and had lower body mass index.

The benefits of moderate intensity exercise

Moderate intensity exercise is the most beneficial form of exercise. It offers a large number of health benefits from lower blood pressure, improved cholesterol, weight management, cancer prevention, and much more. Moderate intensity is recommended for all adults unless otherwise advised by a physician. Moderate intensity is anything between 50%-70% of the target labor reserve and is achieved by doing many activities, such as brisk walking, leisurely cycling, aqua aerobics, and dancing. There are a wide range of ways you can be physically active and reap the benefits of moderate fitness, but it starts with you taking that first step.

The benefits of vigorous exercise

Vigorous exercise is recommended for physically fit adults with a minimum level of physical fitness. Fitness is not about powerlifting or running at Olympic speeds. Vigorous activities include running, rowing, jogging, brisk dancing, and aerobics. The target staff retention percentage is anything between 70% to 85%. It is recommended that if you have a history of health related issues or middle age you get permission from your doctor before doing vigorous exercise. Vigorous intensity has the same benefits as moderate intensity but also comes with an increased risk of injury. It is recommended that a combination of moderate intensity and strength be achieved by the average adult to achieve maximum benefit from exercise.

What now?

In conclusion, it should be known that intensity levels are important but not as scary as they sound. It is recommended by the ACSM that healthy adults get 30 – 60 minutes of moderate exercise or 20 – 60 minutes of vigorous exercise, or a combination of both, each day ≥3 for 5 days per week. It is also recommended that if you only participate in moderate intensity, you do this 5 ≥ days a week and if you only participate in vigorous intensity, 3 days ≥ a week. Ask your doctor if you have any concerns about your current fitness level and your ability to perform vigorous exercise. I hope you can take what was mentioned above and use it as a tool on your journey to good health.

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