Discussion Post #3 (Due- Friday, Feb. 19th @ 3:35PM)
llabaw
Posts: 119 Member
What is your Target Heart Rate? How do we calculate it, and why is it important?
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Replies
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My target heart rate is between 101 and 142 bpm. To calculate your target training heart rate, first subtract your age from 220 to get your maximum heart rate. Multiply that number by 0.5 and 0.7 for your target heart rate zone for moderately intense physical activity and by 0.7 and 0.85 for vigorous physical activity. Knowing your target heart rate is important because it can help you judge the efficacy of a workout. (whether to increase or decrease the intensity of your workout routine.)
My resting heart rate is 84. Resting heart rate is the number of times your heart beats in one minute while at rest. It is best measured in the morning after a good night's sleep.According to the National Institute of Health, the average resting heart rate for adults and children 10 years and older is 60-100 bpm(beats per minute).
Sources:
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.VsA8TFN963U0 -
My targeted heart rate is 102 and 173.5 bpm. You calculate the targeted heart rate by using a person's age, subtracting that from 220, then multiplying it by the different percentage usage of the heart based on intensity. Moderate physical activity would be 50-70% and a high rate of physical activity would take up 70-85% of the heart. Knowing this is important because a person's target heart rate would make sure to not overwork the heart. Exceeding this could cause complications as it pushes the heart very hard. By knowing your targeted heart rate you can determine wether or not you are pushing to hard or not enough. Something to keep in mind however is that it is not one size fits all. A person who is fitter and has been training may have a different targeted heart rate and resting heart rate. Other things like height and weight and general health are also important factors.
eg. Daniel's Targeted heart rate at 70%
220-16= 204
204 x 0.70 = 142.8
Rounded to 143
http://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp
@Hannah
Like the inclusion about resting heart rate, also way to be the first one done!
@Nobody else0 -
A target heart rate is a range of heart rate that one reaches during an exercise which enables the heart and lungs to receive the most benefit from a workout. This range varies based on age; but also other factors play a role. Usually, your target heart rate is when your exercise heart rate is 60 to 80 percent of your maximum heart rate. It is not recommended to exercise above 85 percent of your maximum heart rate. To calculate your target heart rate, simply subtract your age from 220 and multiply it by the percentage usage of the heart based on the intensity you want (moderate 50-70%, high 70-85%). Make sure to put the percentage in decimal form (50% = 0.5). My target heart rate for moderate activities is 102 to 142.8 bpm. My target heart rate for intensive activities is 142.8 to 173.4 bpm.
Comments:
@17hbaghdadi : I enjoyed reading about the resting heart rate, especially that it is the best to calculate your resting heart rate in the morning! Well, it does make sense...
@18dlee : I liked how you mentioned that age is not the only factor in determining the target heart rate!
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To find your target heart rate, count your pulse for ten seconds and multiply it by 6 to find your beats per minute. You want to stay 50-80 percent of your maximum heart rate. Or you can use this formula:
220-your age= maximum heart rate
60-85% of your maximum heart rate= target heart rate zone
This will be your target heart rate. My target heart rate for the best cardio vascular affect will be from 112 to 173 beats per minute. Target heart rates are important while in the gym because they give you a range of how hard you are working. It also is important because reaching a certain heart rate and keeping it for the whole exercise will help your body in different ways (e.g. fat burn, cardio, warm up).
Comments:
Daniel: i completely agree with your point about how age is not the only determining factor in your target heart rate. This led to me including the other way in my post.
Hannah: It was interesting that you also included how and what a resting heart rate is. Thanks!
http://www.active.com/fitness/calculators/heartrate
http://anytimehealth.com/questions/2366-explain-the-importance-of-the-target-heart-rate-zone
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Maximum heart rate (and subsequently target heart rate) is calculated in a variety of ways, but a simple way to do so is to subtract your current age from 220. As my age is 15, my maximum heart rate is currently (220-15)= 205 BPM (beats per minute). To obtain your target heart rate for aerobic training from your maximum heart rate, you must multiply your maximum heart rate by 0.70 or find 70% of your maximum heart rate. For me, my target heart rate would be 205 x 0.70 = 143.5 (which can be rounded up to 144 BPM).
To calculate your heart rate as you exercise (if you are not using a machine that calculates it automatically), take your pulse for 6 seconds and multiply this value by 10. This will let you know how much you need to exert yourself in order to reach your target heart rate.
Although 70% of your maximum heart rate is the ideal heart rate when doing aerobic exercise, different heart rates correspond to different effects on your body (60-70% = weight loss and endurance; 70-80% = weight management and improving cardiovascular abilities; 80+% = interval training for more intense results).
Target heart rate is very important to calculate in order to know how well you are conducting your aerobic exercises. Having a target heart rate allows you to work towards a goal of exertion in order to work out more effectively. Perhaps even more important, knowing your target heart rate keeps you safe so that you always know what your body's limits are.
Sources:
http://www.everydayhealth.com/fitness/workouts/tips/calculate-your-target-heart-rate.aspx
http://www.polar.com/us-en/support/How_to_calculate_target_heart_rate_zone_
Comments:
1) @18ethakran : I liked how you included the effects of different heart rates on your body, as I did. I agree that this is very important to know!
2) @hbaghdadi: It was interesting to see that you had included resting heart rate as that is also very important to know before exercise to accurately calculate how much you have truly exerted yourself.0 -
What is your Target Heart Rate? How do we calculate it, and why is it important?
My target heart rate is about 170 beats per minute, though at the moment it's about 150 to 160 beats per minute. Especially when I'm doing cardio workouts. So to find your heart is by taking your pulse for six seconds and then multiply the result by 10. Knowing what your heart rate is very important for you to know if things are working or not. You can always tell if your health is where it should be.
1) @18ethakran i like your facts and how you explain your heart very well!
2) @18amasarikova very very specific, i like!0 -
Comments:
"(60-70% = weight loss and endurance; 70-80% = weight management and improving cardiovascular abilities; 80+% = interval training for more intense results). "
@18sblomquist
It was interesting to see how the differing percentages correspond with various effects on your body-nice addition!
"Something to keep in mind however is that it is not one size fits all. A person who is fitter and has been training may have a different targeted heart rate and resting heart rate. Other things like height and weight and general health are also important factors."
@18dlee
Thanks for the sample calculation! I also appreciate how you mentioned that targeted heart rate involves many different factors and varies from person to person.
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What is your Target Heart Rate? How do we calculate it, and why is it important?
Target heart rate is the rate at which your heart should beat at when you are working out. It is important because if it goes too high you will get too tired and your cells will get more than they need and if it goes too low then you won't really be working out as the cells won't get the right amount of oxygen.
To find your target heart rate you have to do the following:
a = age
h = target heart rate
(220 - a) 0.65 = h
My target heart rate is 133.25 +- 20 bpm.
Sources:
http://www.active.com/fitness/calculators/heartrate
http://www.polar.com/us-en/support/How_to_calculate_target_heart_rate_zone_0 -
18ethakran wrote: »To find your target heart rate, count your pulse for ten seconds and multiply it by 6 to find your beats per minute. You want to stay 50-80 percent of your maximum heart rate. Or you can use this formula:
220-your age= maximum heart rate
60-85% of your maximum heart rate= target heart rate zone
This will be your target heart rate. My target heart rate for the best cardio vascular affect will be from 112 to 173 beats per minute. Target heart rates are important while in the gym because they give you a range of how hard you are working. It also is important because reaching a certain heart rate and keeping it for the whole exercise will help your body in different ways (e.g. fat burn, cardio, warm up).
Wow so interesting Ethan, I like how you mentioned the different ways it will help your body in.0 -
My targeted heart rate is 102 and 173.5 bpm. You calculate the targeted heart rate by using a person's age, subtracting that from 220, then multiplying it by the different percentage usage of the heart based on intensity. Moderate physical activity would be 50-70% and a high rate of physical activity would take up 70-85% of the heart. Knowing this is important because a person's target heart rate would make sure to not overwork the heart. Exceeding this could cause complications as it pushes the heart very hard. By knowing your targeted heart rate you can determine wether or not you are pushing to hard or not enough. Something to keep in mind however is that it is not one size fits all. A person who is fitter and has been training may have a different targeted heart rate and resting heart rate. Other things like height and weight and general health are also important factors.
eg. Daniel's Targeted heart rate at 70%
220-16= 204
204 x 0.70 = 142.8
Rounded to 143
http://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp
I like how you inform us on what will happen if we exceed our target heart rate! WOW! THanKs!
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= @Zefan love the little variables you put into the equation for calculation, also love the tropic!My targeted heart rate is 102 and 173.5 bpm. You calculate the targeted heart rate by using a person's age, subtracting that from 220, then multiplying it by the different percentage usage of the heart based on intensity. Moderate physical activity would be 50-70% and a high rate of physical activity would take up 70-85% of the heart. Knowing this is important because a person's target heart rate would make sure to not overwork the heart. Exceeding this could cause complications as it pushes the heart very hard. By knowing your targeted heart rate you can determine wether or not you are pushing to hard or not enough. Something to keep in mind however is that it is not one size fits all. A person who is fitter and has been training may have a different targeted heart rate and resting heart rate. Other things like height and weight and general health are also important factors.
eg. Daniel's Targeted heart rate at 70%
220-16= 204
204 x 0.70 = 142.8
Rounded to 143
http://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp
@Hannah
Like the inclusion about resting heart rate, also way to be the first one done!
@Nobody else
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To calculate your target training heart rate, you need to find your max heartrate by subtracting your age from 220 and then multiplying that by 0.5 and 0.7 for your target heart rate. For a little bit of physical activity times it by 0.7 and 0.85 for really hard activity. My target heart rate is between 101.5 and 142. This is important because it tells us how we can get a good cardio workout and strengthen our heart without over stressing it.
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
hannah: some cool stuff about resting heart rate
daniel: I liked how you included how height and wieght is a factor in your heartrate0 -
What is your target heart rate?
Usually this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximum heart rate. In some cases, your health care provider may decrease your target heart rate zone to begin with 50 percent. It is not recommended to exercise above 85 percent of your maximum heart rate.
How do we calculate it, and why is it important?
If you're aiming for a target heart rate of 70 to 85 percent, which is in the vigorous range, you would calculate it like this: Subtract your age from 220 to get your maximum heart rate. Multiple that number by 0.7 (70 percent) to determine the lower end of your target heart rate zone.
Daniel: i agree with your post
Hannah: good job! keep it up!
sources: http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887?pg=2
https://my.clevelandclinic.org/services/heart/prevention/exercise/pulse-target-heart-rate0 -
What is your Target Heart Rate? How do we calculate it, and why is it important?
Your target heart rate when you exercise is generally 60-80% of your maximum target heart rate. It is definitely not recommend to push yourself to the point where your heart rate is above 85% of your maximum target heart rate. To calculate your heart rate you would use the tips of your fingers, not your thumb because it will mess up your calculations because there is a pulse within your thumb, and press two fingers lightly over your blood vessel. Count how many times you feel a pulse and then multiply that number by 6 to find your beats per minute. This is important because your heart rate helps those who are serious workout individuals, as well as regular individuals to determine their fitness level and keeping track of your heart rate, both maximum and minimum will help you to avoid under or over training which would both have sever effects on your training as well as the individuals health.
Comments:
Daniel: I really liked how you included how the weights and height of an individuals is a factor that may affect their heart rate.
Hannah: It was a good idea to include the facts about your resting heart rate and how you should know that before and after you exercise. Well done.
Links:
https://my.clevelandclinic.org/services/heart/prevention/exercise/pulse-target-heart-rate
http://www.bodyscapesfitness.com/why-monitoring-your-heart-rate-is-so-important/
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One is able to calculate his or her heart rate by simply taking the pulse on your wrist. In order to accomplish this task, you must place the first two fingers on the blood vessels in your wrist, not including the thumb (this meaning your index and middle finger). You would then count your pulse for about 10 seconds and multiply this number by 6 to find the beats per minute. It is important that you know that your target heart rate would be 50-85% of your maximum heart rate, this is crucial in order to stay at a healthy lifestyle. My beats per minute ranges in the moderate to athlete levels.
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.Vsaj6lN95AY
ethan: thank you for the formula, i used it and it was interesting to see the results.
hannah: very interesting0 -
To calculate your target heart rate, count your pulse for ten seconds and multiply that by six. You want your target heart rate to be within 50-85% of your maximum heart rate. In order to find your maximum heart rate, subtract your age from 220. Your target heart rate is important because it tells you if you are exercising too much or too little. If your heart rate is below 50% of your maximum heart rate, you might not be pushing yourself enough, and if it's above 85%, you are probably pushing yourself too much.
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.VsbMcZN95-V
Sara: I like how you and had a lot of information and really clearly explained everything.
Hannah: You also included the resting heart rate with the target and the maximum.0 -
A target heart rate helps in knowing when you're working out too much or when you're not exercising enough. Before one calculates the target heart rate, one needs to know their resting heart rate. You can find out by counting your heartbeats after a good night's sleep before getting out of bed. Basically, a resting heart rate is the number of times your heart beats per minute while it’s at rest. On average, everyone ten years old or older has 60 - 100 beats per minute while for a well-trained athletes is 40 - 60 beats per minute.
To find your target heart rate you have to:
1) Subtract your age from 220 which will give you your maximum heart rate (HRmax).
2) Subtract your resting heart rate from your maximum heart rate. This is called your heart rate reserve (HRmaxRESERVE).
3) Calculate the lower limit of your target heart rate. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your resting heart rate to the answer.
4) Calculate the upper limit of your target heart rate. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your resting heart rate to the answer.
5) Combine the values obtained in steps 3 and 4 and divide by the number 2. This is your target heart rate (THR).
My target heart rate is 110.
Links:
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.VsShr1N95E4
http://www.wikihow.com/Calculate-Your-Target-Heart-Rate
Comments:
Zefaan: I like how you named your variables so I could understand the formula you used.
Sofea: I'm glad you included how to calculate a heartbeat per minute. Not everyone knows how to.
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What is your Target Heart Rate? How do we calculate it, and why is it important?
Your target heart rate helps you understand how much to push yourself during a workout. It makes sure that you do not work your heart too hard and that you are not working your heart enough! You can find your heart rate firstly by taking your pulse on the inside of your wrist, on the side of your thumb. Then you can use your first two fingers to press on the blood vessels of your wrist and then count your pulse for 10 seconds and multiply by 6 to find your beats per minute. In order to find the target you want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate. It is important because If your heart rate is too high, you are straining yourself and need to slow down. If it’s too low, you should push yourself to exercise a little harder.
@17tmorris I also think that knowing this information is a good step in finding out about our health
@18sblomquist The sample was useful in finding my own target heart rate.. thank you
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