Heart RatesThere are three HR to consider when training to get fit, or as it relates to cardiovascular fitness, as well as your Target Zone. The first is the Resting HR. This is your HR when you are not engaging in any physical activity that elevates it, or when you are in a resting state such as sleep. As you become more fit, this number will decrease because your heart and lungs have become stronger. The heart is then able to pump more blood, which is called stroke volume, throughout the body with less effort. The lungs are able to pull in more oxygen, which is called maximum oxygen uptake, with less effort, which means more blood and oxygen to the working muscles makes up the endurance portion of being fit. Having enough oxygen going into the blood keeps the lactic acid out-thus you can sustain a prolonged aerobic workout. A normal Resting HR can vary as low as 40 BPM to as high as 100 BPM. 70 BPM is usually the average for a man, and 75 BPM is average for a woman. The Resting HR should be used as an index to improve your cardiovascular fitness level, with a focus on decreasing it. The best time to measure your Resting HR is when you first arise from sleep in the morning. The palpation (beats) of the Radial Pulse is accurately measured in your wrist in line with the base of your thumb. Place the tips of your index and middle fingers over the Radial Artery and apply a light pressure to it. DO NOT USE YOUR THUMB. It has a pulse of it's own. You may count the beats for one full minute to get the HR, or for 30 seconds and multiply by 2 for the number of BPM. The Second is the Exercise HR. This is the rate at which your body is in motion from a sustained exercise, and the rate increases. Of course you measure it during exercise. The goal here is to stay within your Target HR Range or Zone, which is normally between 75% to 85% of your Maximum HR which is the third. Maximum HR is the rate at which your heart beats at 100% Max. during a sustained aerobic activity. You never want to work at 100% of your Max. HR unless a professional has you on a specific program designed for that, and your fitness level can sustain it. 100% of Max. will cause you to cross over into an Anaerobic Threshold. These numbers can vary depending on your age and fitness level. The Exercise Pulse is most accurately palpated at the larger Carotid Artery on the side of the neck. It is usually located beside the larynx. Place your index and middle fingers alongside the base of your ear lobe and slide it down to the side of your throat and apply a light pressure. DO NOT apply a heavy pressure to the Carotid Artery when measuring your Exercise HR. These arteries contain Baroreceptors that sense increases in pressure and will respond by slowing down your HR. You will feel this pulse easily during a workout, so heavy pressure is not needed to locate it. The Exercise HR should be taken for 10 seconds, always counting the first beat as "0," then multiply by 6. This number is your Exercise HR. Which brings me to the point of all of this information. Show-Tech™ is a stand alone leading cell volumization supplement which utilizes the absolute purest strains of TT (Tribulus) extracts for the sensible choice among bodybuilders (men and women) from the beginner to the professional circuit. Show-Tech™ is used by many bodybuilders for the ultimate in pre-contest definition and cut. Our pure blend of "sapinas" extract has the highest potency among all brands of Tribulus and when combines with a healthy diet and popular weightlifting routine will help maintain the highest levels of mass and muscle definition. Muscle growth is guaranteed as always!  For ADVANCED MUSCLE GROWTH Click Here! ------------------------------------------------------------------------------ COME INSIDE SHOW-TECH™ FOR LOADS OF FREE WEIGHTLIFTING TIPS + ARTICLES, BODYBUILDING ADVICE + ARTICLES, THE LATEST IN HEALTH AND FITNESS CALCULATORS, BODYBUILDING MYTHS, FREE CONTEST WIN $500 CASH, (Check Your Max 1-Rep Press, Protein O-Meter, heart rate, calorie burn meter, body mass meter, ideal weight, meatbo-meter, perfect body o'meter, biorhythm check, hypertension meter and more), "GET RIPPED" DIETS, FREE WORKOUT ROUTINE, BODYBUILDER PRO ARCHIVES, STEROID INFORMATION., "COOL+FREE" HARD TO FIND GAMES ONLINE, AND SO MUCH MORE! ------------------------------------------------------------------------------ There are two different ways to calculate your maximum heart rate and your target heart rates. When you start to work over these percentages, not unless you are in great shape and can push yourself into a higher range, then you have gone into an Anaerobic Threshold. Which means that you are pushing yourself way too hard, and no healthy benefits are being obtained. You are defeating your purpose. If you push yourself into an Anaerobic Threshold your body can no longer meet its demand for oxygen. You will start to feel exhausted, your HR increases above the Max. (which is 100%), you will stop the fat burning process, and you will start to hyperventilate due to the excessive amounts of lactic acid in your body. In other words, you are not pulling in enough clean oxygen through the lungs to clean it out of the blood. Your heart can no longer pump enough blood to your working muscles to sustain your activity, and you are overloading yourself. You prevent this from happening by staying in your Target HR Range. As you become more fit, you can push yourself into a higher range without going over into the Anaerobic Threshold. The purpose of this article is to give you insight to perceive that, and always know where you are in your range or zone when working out. AN FYI Remember that Aerobic means "with oxygen," and Anaerobic means "without oxygen." Aerobic exercise is training at a certain level of intensity for a sustained period of time, usually 20 minutes to 1 hour as on a stair-climber, treadmill, or in an aerobics class. You need oxygen rich blood to maintain this. Anaerobic exercise is training at a level of intensity that does not require a sustained period of time, usually 30 seconds to 1 minute. Such as weight training, strength circuit, circuit and interval training sessions when sets/reps are involved. Because the time period is shorter and faster in cases of intervals and circuits, you use all of the oxygen rich blood more quickly to complete your sets/reps before lactic acid causes you to stop the exercise. That's what "The Burn" means. Then you take a break so the blood can be cleaned of lactic acid and you catch your breath before your next set. One more element to consider is the Rating of Perceived Exertion Scale. This scale provides a standard means for evaluating your perception of your exercise intensity. You can use this scale on a 1 - 10 basis with 1 being "very very easy," and 10 being "very very hard." If you're like me, I don't like to stop during my aerobic exercise sessions to measure my HR, so I use this scale to measure where I am in my Target Range. I know how I feel at 75% -- 95% of my Maximum HR, so I can either increase or decrease my intensity before I cross over into an Anaerobic Threshold, and maintain my work out and Fat Burning process. If you are going to use this scale, make sure that you too know how you feel at 75% -- 85% of your Max. HR so that your perception is accurate on this scale. |
