How to determine your personal target heart rate?
•Formula for taking your resting heartbeats per minute(RHPM):
RHPM = *no.of heartbeats for 15
seconds x 4
*Take your heart
rate at the heart itself or the wrist,rather than at the carotid artery at the neck.If you press to hard on the neck you may actually slow down your rate by as much as 3 to 4
beats per minute.
*If you measure the number of beats for a shorter period than 15 seconds --- say 6 or 10 seconds --- the possibility of a major error is greatly magnified.For example,if you''re off one beat a 15 second period,you''ll only be off four beats over the 1-minute period.But if you make one error during a 6-second count,your error over the minute period could be plus or
minus 10 heart beats.
•Formula for getting target heart rate for men:
Predicted Maximum Heart Rate (PMHR) = 205 minus 1/2 your age
•Formula for getting target heart rate for women:
Predicted Maximum Heart Rate (PMHR) = 220 minus 1/2 your age
To know if your getting the full aerobics benefits,take 80% of your Predicted Maximum Heart Rate (PMHR),and if your heart rate exceeds that figure for a minimum of 2 0 minutes,four times per week,then you will get an aerobic training effect.In fact,combinations of a heart rate of 130 for 30 minutes,or 150 for 10 minutes,four times a week,will in general give you the same results.
Ex.At 50 years of age,a man''s predicted maximum heart rate would be 205 minus 25 = 180 x 80% = 144 beats per minute or more to get an aerobic benefit.
If you are in good condition,your heart rate may drop at a rate of a beat per minute for the first 15 to 20 seconds after execise.For the highly conditioned person is to go ahead and take your pulse rate within 20 seconds after you stop your aerobic exercise.
Ex.If you counted a heart rate of 160,in reality it was probably 10% higher at maximum,or 176.
More abstracts about the The Aerobics Program For Total Well-Being