VIEWS: 25 PAGES: 10 POSTED ON: 9/25/2012
What is Heart Rate? The number of heart beats per minute. Heart rate is expressed as beats per minute or bpm. How can heart be used? • Heart rate is used by medical professionals to help diagnose and track medical conditions. • It is also used by athletes to get the most out of training. What is resting heart rate? A person's heart rate when they are at rest, that is lying down but awake, and not having recently exerted themselves What is the average resting heart rate? The average resting heart rate ranges between 60 to 80 beats per minute. Well trained athletes may have a resting heart rate of 60 bpm or lower. Lance Armstrong – 32 Miguel Indurian and Alberto Contador – mid 20’s (cyclists) Ryan Hall – 29 (marathoner) What is Maximum Heart Rate? The highest number of heart beats individuals should achieved during physical exertion and depends on age. The most common formula used is 220 – age 220 - 47= 173 bpm As age increases, MHR decreases What is Target Heart Rate Zone? MHR is used to determine THRZ Because individuals could only maintain MHR for 2 minutes before hitting the wall, a % of MHR is used during training. Range between 65% to 85% Athletes may train as high as 95% of MHR Should I train at 65 or 85% of MHR? Dependent upon personal goals Goal: Weight loss 65% Fuel source - fats 40-60 minutes Goal: ↑ Cardio fitness 85% (athletes train as high as 95% of MHR) Fuel source - carbohydrates 20 minutes How do I calculate my THRZ? Formula: Example: 220 – age = MHR 220 – 47 = 173 MHR MHR X .65 = 173 x .65 = 112 bpm MHR X .85 = 174 x .85 = 147 bpm THRZ = .65 to .85 THRZ = 112 – 147 bpm Monitoring Heart Rate Two convenient sites to use Radial pulse at the base of the thumb of either hand Carotid pulse at the side of the neck Count heart beats for 6 seconds and multiply by 10 ( add 0 to #) e.g. 16 beats x 10 = 160 bpm 3-2-1 What 3 numbers do you use to determine THRZ? What 2 locations can heart rate be taken? What should one do if heart rate is below THRZ? Above?
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