The most effective way to measure how hard you can exercise and also when you should lighten up is based on knowing various aspects of your individual heart rate patterns. If you want to exercise effectively and prevent injury, you need to understand certain basic terms and concepts surrounding how your heart beat reacts to stress.
To design and implement any sort of serious exercise program it is essential to understand your own heart rate, maximum heart rate, anaerobic thresholds and your resting heart rate.
The speed that your heart pumps blood around the body is measured in beats per minute (bpm). As more blood is required by muscles, etc., your heart will pump faster. Keep in mind that your heart rate will be higher when your body is also stressed, sick or working ineffectively, so high heart rate is not always a good thing.
While maximum heart rate appears to be more related to age than fitness, your resting heart rate shows a direct correlation to your improved health and fitness. It is the speed at which your heart beats when there are no other demands made of it. If you are healthy and fit, your heart will be able to move more blood with less effort, and so will have a lower resting heart rate.
As such, knowing your resting heart rate at the beginning of a program will give you an indication of your current fitness and whether you improve.
Working out your resting heart rate is super easy and needs only a clock that counts seconds. It's best to take your resting heart rate just after waking up, but any time you have been lying still and not moving for a period of time will work (this is one of the few times I'm going to recommend watching TV, so enjoy it.)
Your pulse can be easily found in two places, but the strongest pulse is in your carotid artery, on either side of your throat. Place your index finger and middle finger on the pulse point, but try not to push too hard as you can cut off the flow to your brain and make yourself pass out.
Once you have found the pulse and can count it, time yourself for ten seconds and count the number of beats, starting at 'zero'. Multiple this number by 10 and you have the beats per minutes. You can also use other divisions of 60 such as 10 seconds and multiple by 6, or 30 and times by 2 etc.
The general ranges are: Below 60 = fit, 60-80 = average, 80-100 = high but still okay, and 101+ is not good and you should talk to your doctor.
In order to get the most reliable number, you should consider trying to take it every morning for about a week. This will average out any miscounting or unusually high rates from nightmares etc.
One final point is that if you are serious and are pushing yourself hard, for personal reasons or because you are a competitive athlete, then you should take your heart rate every morning upon waking. An increase in resting heart rate of 10bpm or more indicates that your body is stressed, either fighting an illness or from being overtrained. You should therefore reduce training on these days, which will help you to remain injury and sickness free.
To design and implement any sort of serious exercise program it is essential to understand your own heart rate, maximum heart rate, anaerobic thresholds and your resting heart rate.
The speed that your heart pumps blood around the body is measured in beats per minute (bpm). As more blood is required by muscles, etc., your heart will pump faster. Keep in mind that your heart rate will be higher when your body is also stressed, sick or working ineffectively, so high heart rate is not always a good thing.
While maximum heart rate appears to be more related to age than fitness, your resting heart rate shows a direct correlation to your improved health and fitness. It is the speed at which your heart beats when there are no other demands made of it. If you are healthy and fit, your heart will be able to move more blood with less effort, and so will have a lower resting heart rate.
As such, knowing your resting heart rate at the beginning of a program will give you an indication of your current fitness and whether you improve.
Working out your resting heart rate is super easy and needs only a clock that counts seconds. It's best to take your resting heart rate just after waking up, but any time you have been lying still and not moving for a period of time will work (this is one of the few times I'm going to recommend watching TV, so enjoy it.)
Your pulse can be easily found in two places, but the strongest pulse is in your carotid artery, on either side of your throat. Place your index finger and middle finger on the pulse point, but try not to push too hard as you can cut off the flow to your brain and make yourself pass out.
Once you have found the pulse and can count it, time yourself for ten seconds and count the number of beats, starting at 'zero'. Multiple this number by 10 and you have the beats per minutes. You can also use other divisions of 60 such as 10 seconds and multiple by 6, or 30 and times by 2 etc.
The general ranges are: Below 60 = fit, 60-80 = average, 80-100 = high but still okay, and 101+ is not good and you should talk to your doctor.
In order to get the most reliable number, you should consider trying to take it every morning for about a week. This will average out any miscounting or unusually high rates from nightmares etc.
One final point is that if you are serious and are pushing yourself hard, for personal reasons or because you are a competitive athlete, then you should take your heart rate every morning upon waking. An increase in resting heart rate of 10bpm or more indicates that your body is stressed, either fighting an illness or from being overtrained. You should therefore reduce training on these days, which will help you to remain injury and sickness free.
About the Author:
Want to find out more about maximum heart rates, then visit my site, Fitbuster.blogspot.com.
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