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View Full Version : Heart Rate Question


deadra
05-21-2007, 10:53 AM
I know there's a way to figure a person's target heart rate but can't remember how .... anyone know?
It's something about taking the resting pulse for so many seconds then multiply by 6 or 10 - Then take it again after so many minutes and again after exercising

Anyone know the formula? Also, how do you know how many calories you burned from taking your heart rate?

Someone please explainhttp://www.wahm.com/forum/smileys/smiley1.gif


deadra
05-21-2007, 11:08 AM
OK, I found the formula....But I still don't know how many calories are burned???



<CENTER>
<H2>Understanding Your Training Heart Rate</H2>by: Vicki R. Pierson, ACE Certified Personal Trainer
</CENTER>


Your training heart rate zone is a critical element in exercise. Taking your pulse and figuring your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at which you and your heart is working. There are many ways to measure exercise intensity. The Karvonen Formula is one of most effective methods used to determine your heart rate. The Ratings of Perceived Exertion and Talk Test methods are subjective measurements that can be used in addition to taking a pulse.


The Karvonen Formula
This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following:
<UL>
<LI>Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).



<LI>Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.



<LI>To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together. </LI>[/list]


Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:



<CENTER>Beginner or low fitness level . . .50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%
</CENTER>


Now that we’ve determined and gathered the information needed, we can pull the information together in the Karvonen Formula:



<CENTER>220 - Age = Maximum Heart Rate
Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate</CENTER>



<UL>For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:



<UL>Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute


Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute
[/list][/list]Periodically, take your pulse during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.

veperez
05-21-2007, 12:47 PM
Having your personal HR monitored will give you more of an accuracy when determining calories burned &amp; if you're exercising hard enough.

So, it depends on the idividual, your resting HR, how much you weigh &amp; how hard you're working. I would recommend that you get a reliable HR monitor that will calculated your HR as well as how many calories you've burned.

The online calculators that calculate how many calories you've burned is just an estimate because they only ask for you age and do not take into account your age, resting HR, weight, &amp; HR range through-out your workout.

The one i'm using at the moment is:
MIO Shape (http://www.miowatch.com/content/view/18/149/)

And I just ordered the Polar F11 (http://www.polarusa.com/products/fseries/f11.asp) one and should be receiving it today. smileys/smiley32.gif

Of course, the Karvoneon Formula if a great tool to find your Maximum HR &amp; your 65%-85% training zones. However, you still need a tool to keep track of your HR which is why I recommend that you invest in a good HR monitor.

Hope this helps,

~ Vilma




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