Rate Pulse

Rate Pulse

Everyone has heard the term "cardio" at least once before, but what exactly does it mean and why is it so important? According to the American College of Sports Medicine (ACSM), cardiovascular exercise is any activity that uses large muscle groups, can be maintained continuously and is rhythmical and aerobic in nature. "The most popular forms of cardio are running, walking, cycling and swimming, but activity which corresponds to the ACSM guidelines may be regarded as having the same aerobic and cardiovascular benefits. These benefits play a huge role in the prevention of major health problems such as coronary heart disease by lowering blood pressure at rest, reducing body fat, improved glucose tolerance, reduced insulin requirements, and increasing HDL (good cholesterol) levels. Of , having a stronger heart and results of the cardiovascular system to decrease heart rate and blood pressure during each activity daily, and an increase in overall energy, stamina and endurance.

To find your resting heart rate (RHR), relax for five minutes, then measure your heart rate by placing two fingers on the radial artery at the wrist, just below the palm of your hand. You can count the pulse for a minute or measure for 10 seconds and multiply the number of beats by 6.

There are four steps to finding your THR zone:

1. 220 – age = MHR

2. MHR – RHR = HRR

3. HRR x% of HRR (40%) =% of HRR

4. In% + RHR = HRR Thr

To find the maximum intensity of your workout, take 40% to 85%. For example, for 24 years with a RHR of 80, the target zone heart rate is 126-177 BPM. During your training, measure your pulse for 10 seconds and multiply by 6 to see if your BPM falls in your THR zone. If it is too high or too low, adjust the intensity of your activity and measure your pulse again.

There are also monitors heart rate that you can buy that will measure your heart rate and notify you if you do not work on your predetermined target zone. They also include calorie counters, which may be useful for people with weight loss or maintenance goals.

Karen is a women’s health club owner in New Jersey and certifed personal trainer. She works closely with women from ages 16-83 on a daily basis, creating exercise programs and offering nutritional and general health information to her clients. Karen is also a high school field hockey coach and enjoys participating in local fitness and charity events.

http://www.womenshealthyaging.com

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