Heart Rate Based Exercise
Exercise in a Safe Range With the Aid of Heart Rate Monitoring
One of the best ways to monitor physical activity intensity is to determine
whether a person's pulse or heart rate is within the target zone during physical
activity. Heart rate monitoring has become very popular and publicized in recent
years through the publication of various books and the development of personal
heart rate monitors. These devices use the same technology as an electrocardiograph
(ECG or EKG), and are accurate enough for use in a fitness setting.
For moderate-intensity physical activity, a person's target heart rate should be
50 to 70% of his or her maximum heart rate. This maximum rate is based on the
person's age. An estimate of a person's maximum age-related heart rate can be
obtained by subtracting the person's age from 220. For example, for a 50-year-old
person, the estimated maximum age-related heart rate would be calculated as
220 - 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:
- 50% level: 170 x 0.50 = 85 bpm, and
- 70% level: 170 x 0.70 = 119 bpm
Thus, moderate-intensity physical activity for a 50-year-old person will require
that the heart rate remains between 85 and 119 bpm during physical activity.
Next: Targeting Heart Rate for Vigorous Exercise
Adapted from: Target Heart Rate and Estimated Maximum Heart Rate
(http://www.cdc.gov/nccdphp/dnpa/physical/measuring/target_heart_rate.htm)
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