Then your target rate is usually 60 to 80 percent of your maximum heart rate, according to the Cleveland Clinic. Your target heart rate is calculated as a range, not just one number. Be sure to consult a physician before beginning a new exercise program. The Cleveland Clinic also warns about exceeding 85 percent of your maximum heart rate.
Exercise intensity at that level increases risk to your heart and skeletal system and provides minimal additional health benefits. You can take your exercise heart rate manually if you take a break from exercise. To do this, place the tips of your index and middle fingers on the inside of your wrist and press lightly until you feel blood pulsing beneath your fingers.
Use a watch with a second hand and count the beats you feel for 10 seconds. Then multiply this number by six to get your heart rate per minute. Some heart rate monitors may also show you steps, distance, and calories burned, as well as target heart rate.
According to the U. National Library of Medicine, aerobic exercise is the best type of exercise for your heart. Aerobic exercise is anything that gets your heart beating faster. This includes:. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Physical Activity. Section Navigation. Facebook Twitter LinkedIn Syndicate. Minus Related Pages. Taking Your Heart Rate. Chapter 6 General Principles of Exercise Prescription. Washington, DC: U. Dept of Health and Human Services; Connect with Nutrition, Physical Activity, and Obesity.
More : Calculate your Target Heart Rate. Once you know your actual max HR, knowing exactly what target HR to prescribe is where the task becomes complicated because there is great variability among runners concerning how long a given percentage of max HR can be sustained. This will depend, in part, on your general physical fitness level and your specific lactate threshold—the point above which lactate begins to quickly accumulate in the muscles and blood.
For example, a new runner may feel discomfort after only a few minutes of running, even at 60 percent max HR, while a competitive runner with years of experience may run at 90 percent max HR without much discomfort. It is paramount, therefore, to take into account your present fitness level when deciding what pace to run. The other major factor that determines what HR you should use is the goal of individual workouts.
More: How to Run at the Right Pace. Continuous, aerobic running lasting 30 to 60 minutes or longer should be performed at about 70 to 75 percent max HR 60 to 65 percent HRR. These runs target cellular changes within the running muscles, such as increases in mitochondrial and capillary volumes. For this type of workout, 70 to 75 percent max HR is all you need to cause those changes.
Complete most of your running at 70 to 75 percent max HR during base building, when you're increasing weekly mileage. If the length of the run is well within your aerobic capacity and is a regular part of your training, it is possible for your heart rate to remain nearly constant throughout the run, as long as the terrain remains flat and it is not excessively hot.
During very long runs, however, when glycogen levels are getting low and body temperature rises, heart rate will begin to drift upward as the body fatigues. Perform workouts that target improvements in the lactate threshold at about 80 to 90 percent max HR.
0コメント