Heart Rate and HRM's

jlzrdking

I recently purchased a HRM to use while at the gym or walking some of our local trails.

I'm new to this and I'm sure this has been asked several times but how do you figure your heart rates??

At rest and a target heart rate while working out??

I had a friend and fellow MFP buddy tell me to find my pulse and count for 15 seconds and multiply that by 4 which I got 72 for my at rest heart rate.

Now the book that came with my HRM says to figure the target take 220 and subtract your age, i'm 40 so 180 is my target?

That doesn't sound right to me, while I was walking/jogging at the gym last night my heart rate was between 130 & 140.

If anyone can give me some advice on this I would really apprciate it.

bhb301

Hey I have no idea, but I like your profile pic

EDBENAGLIO

60 TO 80% OF THE MAX HR IS WHERE YOU ARE GOING TO BURN MOST CAL

erickirb

I recently purchased a HRM to use while at the gym or walking some of our local trails.

I'm new to this and I'm sure this has been asked several times but how do you figure your heart rates??

At rest and a target heart rate while working out??

I had a friend and fellow MFP buddy tell me to find my pulse and count for 15 seconds and multiply that by 4 which I got 72 for my at rest heart rate.

Now the book that came with my HRM says to figure the target take 220 and subtract your age, i'm 40 so 180 is my target?

That doesn't sound right to me, while I was walking/jogging at the gym last night my heart rate was between 130 & 140.

If anyone can give me some advice on this I would really apprciate it.

220 - your age is your max HR, you should stay below that, it is not a target. so between 60 and 90% of that is a good range, the closer to 90% the more calories you will burn I aim for 75-90% for my workouts burns way more calories than at 60% which is a moderate workout.

SheehyCFC

Eric is absolutely correct. You can hit/go above that HR, but NEVER for an extended period of time. There are various HR targets for what you want out of exercise (fat-burning, cardio/endurance, etc.), but 180 is your max!

em_lou007

Hiya!!

My HRM works out my zones for me but this website looks interesting as it tells you about it and there is a link to a calculator
http://exercise.about.com/od/cardioworkouts/g/targetheartratezones.htm

[In case you didn't realise don't forget when your working out your cals to take off your RMR (Resting Metabolic Rate or Resting Energy Expenditure or REE). RMR is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours, if your weren't exercising then your body would still be burning calories - for more info see:

http://www.caloriesperhour.com/tutorial_BMR.php
and the next page
http://www.caloriesperhour.com/tutorial_net.php ]

good luck x

erickirb

Hiya!!

My HRM works out my zones for me but this website looks interesting as it tells you about it and there is a link to a calculator
http://exercise.about.com/od/cardioworkouts/g/targetheartratezones.htm

[In case you didn't realise don't forget when your working out your cals to take off your RMR (Resting Metabolic Rate or Resting Energy Expenditure or REE). RMR is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours, if your weren't exercising then your body would still be burning calories - for more info see:

http://www.caloriesperhour.com/tutorial_BMR.php
and the next page
http://www.caloriesperhour.com/tutorial_net.php ]

good luck x

Taking out RMR cals is good, but it is more accurate to remove maintenance caloires instead as you won't be lying motionless.

healthyjen342

VERY good post. Thank you for this.!

dshale

http://en.wikipedia.org/wiki/File:Exercise_zones.png

looks like 108-126 is your target for weight loss

erickirb

http://en.wikipedia.org/wiki/File:Exercise_zones.png

looks like 108-126 is your target for weight loss

No these cals such that is to lose a higher % calories from fat, but you are better off with a higher HR. just stay under your max HR which is 220- your age. The closer you are to your max the more you will burn the more weight you will lose. The fat loss and cardio zone thing is a crock of s*)t. The harder you work the more you burn.

jlzrdking

Thanks for all the response to my questions this helps me very much.

I guess I should have read this tiny tiny book I got with my HRM a little better.

em_lou007

Hiya!!

My HRM works out my zones for me but this website looks interesting as it tells you about it and there is a link to a calculator
http://exercise.about.com/od/cardioworkouts/g/targetheartratezones.htm

[In case you didn't realise don't forget when your working out your cals to take off your RMR (Resting Metabolic Rate or Resting Energy Expenditure or REE). RMR is an estimate of how many calories you would burn if you were to do nothing but rest for 24 hours, if your weren't exercising then your body would still be burning calories - for more info see:

http://www.caloriesperhour.com/tutorial_BMR.php
and the next page
http://www.caloriesperhour.com/tutorial_net.php ]

good luck x

Taking out RMR cals is good, but it is more accurate to remove maintenance caloires instead as you won't be lying motionless.

Hiya!!
I do remove maintenance cals as I remove my RMR not my BMR. I sat with my HRM on for 10 minute sessions over a few days just watching TV or on my laptop etc and averaged them out. It is confusing so I hope this has cleared it up for everyone - if not inbox me and i'll try and answer your questions

" * BMR stands for Basal Metabolic Rate, and is synonymous with Basal Energy Expenditure or BEE. BMR measurements are typically taken in a darkened room upon waking after 8 hours of sleep; 12 hours of fasting to ensure that the digestive system is inactive; and with the subject resting in a reclining position.
* RMR stands for Resting Metabolic Rate, and is synonymous with Resting Energy Expenditure or REE. RMR measurements are typically taken under less restricted conditions than BMR, and do not require that the subject spend the night sleeping in the test facility prior to testing."
Source - http://www.caloriesperhour.com/tutorial_BMR.php

LewisBirchenough

The formula “Maximum Heart Rate = 220 – age” ONLY provides a very rough ESTIMATE – it is based on a statistical average for the population as a whole. An individual’s maximum heart rate is very dependent on genetic factors (not only age) and so can vary widely between different people of the same age. For example, my maximum heart rate is 17bpm higher than the value given by the formula. Maximum heart rate does not depend on fitness level.

Using this formula as a basis for calculating your personal heart rate zones is like calculating your personal BMI using the average height of the population. If your height (or maximum heart rate) happens to differ from the population average (perhaps by a lot), of course you’ll get inaccurate results.

The ONLY way to get an accurate measurement of your maximum heart rate is to do a stress test. This involves doing exercise (e.g. treadmill running) and gradually increasing the level of exertion (e.g. increasing the speed and/or incline) until you physically cannot go on any longer (i.e. not just giving up). Your heart rate at that point is a measure of your maximum heart rate. It is very tough going and you should seek medical advice before doing one.

By definition, your heart rate cannot go higher than your maximum heart rate, so if your heart rate goes higher than the value given by the formula, you know it's wrong for you.

mlp1963

Great information-- Thank you

dad106

I recently purchased a HRM to use while at the gym or walking some of our local trails.

I'm new to this and I'm sure this has been asked several times but how do you figure your heart rates??

At rest and a target heart rate while working out??

I had a friend and fellow MFP buddy tell me to find my pulse and count for 15 seconds and multiply that by 4 which I got 72 for my at rest heart rate.

Now the book that came with my HRM says to figure the target take 220 and subtract your age, i'm 40 so 180 is my target?

That doesn't sound right to me, while I was walking/jogging at the gym last night my heart rate was between 130 & 140.

If anyone can give me some advice on this I would really apprciate it.

What HRM do you have? That will also help us help you