Target heart rate zone
Exercise has become a daily practice for many people. People who have become health conscious, the young generation wanting to be fit, look smart, have well focused their minds to gym, clubs for keeping fit and also loosing weight. For faster results cardio are also helpful. Also the intensity at which the exercise is done plays a important role. While doing a very crucial thing to always keep in mind is the heart rate .an individual should be aware of his or her target heart rate zone, and keeping this in mind move ahead to achieve the desired goal.
The very first and basic step to know one’s proper and accurate zone to exercise is by knowing ones MHR.MHR, stands for Maximum Heart Rate. This is basically highest heart beating rate where it contracts in a single minute. This can be known through some physical tests available at the various licensed hospitals. After knowing this the target heart rate zone becomes easy to achieve. And once maximum heart rate is determined one can construct “target heart rate zone “according to ones need for the workouts. This is different for different people depending on genetics, sex and age. A variation of about 15 beats can be seen considering these factors. If one does not want to go through the tests, medical science has come up with some estimated rate, which is easy to calculate but different for males and females.
For males the formula is:
210-1% of the weight possessed by the body –1/2 the person’s age +4=maximum estimated heart rate.
For Females the formula is:
210--1% of the weight possessed by the body –1/2 the person’s age +0=maximum estimated heart rate.
These formulas are just the rough idea to know the heart rate, and not the accurate one. One-mile walk test and step test are also used to determine the heart rate zone.
Working with a targeted heart rate zone helps to avoid any other physical problem like over heartbeats and eventually heart attacks. Keeping in mind the proper heart rate zone helps to improve on cardiovascular fitness. This zone provides with a proper scientific approach and guidance for knowing the improving levels of fitness. In simple language if an individual is not exercising up to the level he or she can actually work, this method is very advantageous to know one’s capacity and capability. Different target zones can be put to practice knowing ones target, and heart rate monitors can help to achieve this. Some researches done by the physiologists show, that during exercise the rate at which the muscles use the oxygen can be considered as one of the best measure from the other known ones of aerobics work. Also while running on treadmill the quantity of inhaling and exhaling the oxygen is measured. The difference in the exhaling and inhaling can be used to set up a target for the heart rate zone. When working in a gym and on cardio the trainers the major factor looked after by them is the heart rate zone. They target a particular zone for an individual considering the other external factors and hence let them work in that zone only to avoid danger and gain best results.
It is practically not possible to maintain a particular and specific heart rate, but easy to practice in a range zone. Therefore “the target heart rate zone” has become the most important and at the same times an easy and practical methods to keep a track to ones exercise intensity.
