Enter your age to find a target heart rate during exercise

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  • TAG : Pulse & Target Heart Rate - Cleveland Clinic
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  • In response to exercise, both aerobic and strength training, your heart rate increases. As the physiological demands of the activity increase, so too does heart rate. The heart beats faster during exercise to pump more blood to the working muscles. The blood delivers oxygen and nutrients to the tissues and removes problematic metabolic byproducts from the cells. According to the American Heart Association, a person's maximum achievable heart rate through exercise roughly corresponds to the formula 220 minus age, although this formula is not accurate for every individual.

    Enter your age to find a target heart rate during exercise. You'll get the most out of your activities by staying within this range of heartbeats/minute.

  • On the other hand, some people like to know with more precision how their body is doing during exercise. If that's the case for you, then taking your heart rate during exercise and using a target heart rate training zone might be just the ticket. Target heart rate zones range anywhere from 50% to 100% of your maximum heart rate (your maximum heart rate is based on your age). Aerobic exercise is anything less than 85%, and anaerobic exercise is anything above that. A nice starting point for a sedentary individual is somewhere in the range from 50% to 65% (you can always increase as you get more fit) and 65% to 85% for more conditioned individuals.

    Coyle's work has included studying the muscular efficiency and physiological factors -- including heart rate -- in Lance Armstrong during his acclaimed cycling career. But Coyle says that for most people, it's not essential to track heart rate during exercise.

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    Many athletes use heart rate during exercise itself as a guide to progress with their training. Assessment of fitness such as that proposed by Hadd, which employs the relationship between pace and heart rate, assessed over a range of different heart rates, are based on the assumption that a lower heart rate at a given pace is an indication of increased fitness. On the other hand, when fatigue begins to build up during moderately heavy training, heart rate at a given pace tend to rise indicating the first phase of over-reaching. In contrast, during very heavy training, a decreased heart rate at a given pace can actually indicate parasympathetic over-reaching. Provided the measurements are interpreted in context, gradual changes in heart rate at a given pace over a period of many weeks can be a useful guide to changing level of fitness, while short term changes can provide an indication of over-training.

Exercise intensity: How to measure it - Mayo Clinic

(HRrecovery) is the reduction in heart rate at peak exercise and the rate as measured after a cool-down period of fixed duration. A greater reduction in heart rate after exercise during the reference period is associated with a higher level of cardiac fitness.