Target Heart Rate and Exercise | Health/Fitness | journaltimes.com – Journal Times


Sign up here to get the latest health & fitness updates in your inbox every week!
How fast should my heart be beating?
If you’re an adult, your heart should beat somewhere between 50 and 90 times per minute when you’re resting, regardless of your age or sex. If you’re a super-fit athlete, your heartbeat may be as low as 40 or 50 beats per minute. If you’re overweight, if you’re a smoker, or if you have high blood pressure, your heart rate may be a little on the fast side.
How do I measure my heart rate?
The easiest way to measure your heart rate, or pulse, is to use a heart-rate monitor. This is a band that goes around your chest and displays your heart rate on a wristwatch-like gadget. You can find these monitors, which cost $50 to $200, at most sporting-goods stores and many specialized Web sites that sell sports equipment.
Of course, if you don’t have a heart-rate monitor, you can measure your pulse the old-fashioned way. First, find your pulse in your wrist or neck.
Wrist:
Hold one hand (preferably the one without a watch) in front of you, with your palm turned upward. Press the first two fingertips (index and middle) of your other hand on the outer edge of your upturned wrist (under the thumb, just below the place where your hand meets your wrist), until you can feel a strong beat. Don’t use your thumb to feel for your pulse, because you can often feel a pulse in it as well.
Neck: Press your first two fingertips against the side of your neck, just below your jawbone and about halfway between your ear and your chin, until you feel a strong beat. Make sure you press gently; some experts believe that pressing hard on your neck can slow down your pulse. Once you know how to take your pulse, look at your watch or put a clock in clear view and wait for the second hand (or the second display on a digital watch) to reach the next quarter-minute. Count your pulse beats for 15 seconds; then take that number and multiply by four to get your heart rate (the number of times your heart beats in a minute).
How fast should my heart beat when I’m exercising?
If you’re beginning an exercise program, try to stay within your target heart-rate zone so that you get a good cardiovascular workout without overexerting yourself. The zone is ordinarily 50 to 70 percent of your maximum heart rate. Keep to the lower end of this range for a few weeks if you’re starting a new fitness routine and gradually ramp up to 70 percent of your maximum heart rate. Only very fit people should aim for more than 70 percent of their maximum heart rates while exercising.
Remember, a heart rate table can only give you a rough estimate of your heart rate while exercising. If you feel that the heart rate in the table is too hard or too easy for you, use the “talk test.” If you’re at the lower end of your target zone you should be able to talk easily but still feel like you’re putting in some effort into your workout. At the upper end of your zone it should start to become difficult to carry on a conversation or sing a song. To double-check, take a short break halfway through your workout and measure your pulse as described above.
This table can give you a rough idea of what to shoot for. It assumes that you are upright and your feet are touching a level surface while you work out (that is, that you’re walking, running, or using a treadmill or similar machine). If you’re bicycling or spinning, subtract five beats from the target number; if you’re swimming, subtract 10.
It’s best to tailor your exercise heart rate to how you feel while exercising. If you’re a smoker or if you have hypertension or heart disease, talk to your doctor or a certified trainer about a target heart rate that’s right for you.
If you over-exert yourself, you can definitely can get your heart racing too fast. Your maximum heart rate is a guideline that tells you how hard your heart can possibly beat. The rule of thumb: Subtract your age from 220. If you’re a 35-year-old, for example, your maximum heart rate is about 185. This is an estimate of how fast your heart is capable of going.
References
Centers for Disease Control and Prevention. Target heart rate and estimated maximum heart rate.
Centers for Disease Control and Prevention. Physical Activity for Everyone: Measuring Physical Activity Intensity: Target Heart Rate and Estimated Maximum Heart Rate.
American College of Sports Medicine. Selecting and effectively using a heart rate monitor. 2007.

Originally published on consumer.healthday.com, part of the TownNews Content Exchange.
Sign up here to get the latest health & fitness updates in your inbox every week!

The U.S. will declare a public health emergency to bolster the federal response to the outbreak of monkeypox that already has infected more than 6,600 Americans, according to AP sources

Chrissy Teigen and her husband John Legend are expecting another child nearly two years after the couple suffered a pregnancy loss. Teigen made the announcement Wednesday on Instagram where she posted two photos of her baby bump. The 36-year-old model and cookbook author wrote “we have another on the way” in a post that comes after she had a miscarriage in 2020. She touched on her fertility journey and being too nervous to unveil her pregnancy. The couple share two children together.

As more younger, single men ask for one following the Supreme Court abortion decision, a urologist explains what to expect with a vasectomy.

Dr. Dean Ornish is trying to do for the brain what he did for the heart. At his nonprofit Preventive Medicine Research Institutein California, he’s using the same four lifestyle interventions to see if early-stage Alzheimer’s can be “slowed, stopped or even reversed” without the use of drugs, devices or surgeries.

Ice cream, hot dogs, french fries and other ultraprocessed foods can contribute to cognitive decline, according to new study.

Democrats are considering capping the cost of insulin for at least some, although it’s unclear what the final proposal will look like and how many insulin users will get a price break.

Kansas voters have sent a resounding message about their desire to protect abortion rights by rejecting a measure that would have allowed the Republican-controlled Legislature to tighten abortion restrictions or ban the procedure outright. The vote Tuesday in a conservative state with deep ties to the anti-abortion movement was the first test of voters’ feelings about abortion since the Supreme Court overturned Roe v. Wade in late June. Voters rejected a change in the Kansas Constitution to ensure that it does not grant a right to an abortion, overturning a 2019 Kansas Supreme Court decision protecting abortion rights. Opponents predicted a ban would be coming if the measure had passed.

U.S. House Speaker Nancy Pelosi flew into Taiwan on an Air Force passenger jet Tuesday, becoming the highest-ranking American official in 25 years to visit the self-ruled island claimed by China. But even as Pelosi was greeted by Taiwanese officials on the tarmac and headed to her hotel, China announced that it would conduct military maneuvers in retaliation for her presence. Her visit has ratcheted up tension between China and the United States. China claims Taiwan as part of its territory, and it views visits by foreign government officials as recognition of the island’s sovereignty. President Joe Biden, in turn, has sought to calm China’s outrage, insisting there’s no change in longstanding U.S. policy toward Taiwan and China.

We’ve all been there. We didn’t think the sun was that hot. We didn’t think we needed sunscreen. And we ended up with a sunburn.

U.S. House Speaker Nancy Pelosi concluded her visit to Taiwan with a pledge that the American commitment to democracy on the self-governing island and elsewhere “remains ironclad.” Pelosi was the first U.S. speaker to visit the island in more than 25 years. The trip drew the wrath of China, which swiftly responded by announcing multiple military exercises nearby. The speaker’s departure for South Korea came a day before China was scheduled to launch its largest maneuvers aimed at Taiwan in more than a quarter of a century. Before leaving, a calm but resolute Pelosi repeated previous remarks about the world facing “a choice between democracy and autocracy.”

Get up-to-the-minute news sent straight to your device.

source


Tinggalkan Balasan

Alamat email Anda tidak akan dipublikasikan. Ruas yang wajib ditandai *