what is the formula for the recomended heart rate?

Answer 1

The above formula 220-age x .85 is a reasonable calculation to determine the pulse rate necessary to obtain beneficial cardio vascular exercise. .85 is okay for some but others will benefit from as low a multiplyer as .70.

Heart rate can be a good indicator of adequacy of aerobic exercise. Easy to check - If your pulse rate in the morning while in bed before sitting up (sitting up can change blood pressure and make minor changes to pulse rate) is above your normal resting pulse rate (at least an hour after eating) then your aerobic program is probably too rigorous. This works great for distance runners who are prone to overuse injuries.

Remember, take your resting pulse at your wrist for 15 -20 seconds and multiply by 4 or 3 as appropriate. Take your exercise pulse at your jugular in your neck for ONLY 6 seconds and multiply by ten. The better shape you are in the faster your post exercise pulse rate declines. If you measure exercise rate for extended period you introduce an error due to the non linear nature of your post exercise pulse rate.

Answer 2

The present definition for a normal resting heart rate is 50 to 90. The 'sub maximal' heart rate with aerobic exericise may be calculated as follows: 0.85 x (220 - age). At age 20, the 'target' heart rate with exercise is therefore 170.

Answer 3

That standard formula is 220 - your age. I am 26, so mine is 194.

Answer 4

Recommended Heart Rate It’s main to track your middle fee for the period of your exercise to be designated that your undertaking application is each riskless and powerful. To get began, discover your pulse at your wrist or neck after you may have been lively for roughly 10 mins. Count your pulse for 15 seconds and multiply through four to verify the quantity of occasions your middle beats according to minute. Next, use this system to verify your highest middle fee: 220 - your age = highest middle fee For illustration, if you're 60 years historic, your highest middle fee is: 220 – 60 = one hundred sixty Although the strategies do fluctuate, the American Heart Association indicates that you simply preserve your middle fee at 50 – seventy five% of your highest middle fee even as exercise, to be able to get probably the most advantage. These possibilities will fluctuate relying at the person, so assess together with your supplier to verify what percent of highest middle fee is first-rate for you. Using the AHA possibilities as a tenet, readily multiply your highest middle fee through .50 and .seventy five to be able to verify your goal middle fee even as exercise. Continuing our prior illustration, we could multiply one hundred sixty through .50 to verify the low finish of the variety: one hundred sixty x .50 = eighty To verify the higher prohibit of the variety, we could multiply one hundred sixty through .seventy five: one hundred sixty x .seventy five = one hundred twenty To whole our illustration, the target of a 60-yr-historic exerciser, then, could be to hold a goal middle fee of eighty-one hundred twenty beats according to minute (bpm) during the exercise. If you fall inside your goal middle fee variety, retain exercise at your present speed. If you are beneath it, develop the depth of your pastime. If you are above it, minimize the depth of your exercise.