Exercise is good for mental and physical health. Before beginning an exercise program, one should know their exercising heart rate and normal pulse. A person's pulse indicates their heart rate, or number of times the heart beats in one minute. The normal pulse occurs at a resting state. The exercising heart rate is higher than the normal pulse, because more oxygen-rich blood is needed by the body during exercise.
Take the Normal Pulse
- Place the tips of the second and third index finger on the palm side of the wrist.
- Press lightly until the pulsing can be felt.
- Using a watch or clock with a second hand, count the number of beats for 10 seconds.
- Multiply this number by six to get the heart rate per minute.
A normal pulse goes according to age group:
Children (ages six to 15): 70-100 beats per minute
Adults (age 18 and over): 60-100 beats per minute
Maximum Heart Rate and Target Heart Rate
It's important to know the maximum heart rate. It is the highest a person's heart rate can get.
Exercising in the target heart rate zone will lessen the risks and give the person the maximum benefits. This is when the person's pulse is 60 percent to 80 percent of their maximum heart rate. Individuals should not exercise above 85 percent of the maximum heart rate. This increases both cardiovascular and orthopedic risk and does not add any extra benefit.
To determine the target zone (between 60 percent and 80 percent of the maximum heart rate), stop exercising and check the 10-second pulse. If it's below the target zone (see the chart below), increase the rate of exercise. If the pulse is above the target zone reduce the rate of exercise. Read the chart below to determine the target heart rate and the maximum heart rate:
- 20 /120--170 /200
- 25 /117--166 /195
- 30/ 114-162 /190
- 35 /111--157 /185
- 40/ 108--153/ 180
- 45/ 105--149 /175
- 50 /102--145/ 170
- 55/ 99--140 /165
- 60 /96--136 /160
- 65 /93--132 /155
- 70/ 90--128 /150
For those who would like to make this whole process easier, heart rate watches are now on the retail market and the Internet.
Everyone should consult their physician before starting an exercise program. The doctor can help the patient find the target heart rate zone. Those individuals who haven't exercised in a long time should start their exercise program out slowly. Gradually build up to the target heart rate zone. If the exercise feels too strenuous, slow down. This will prevent injury. Ask the physician if any prescribed medication can alter the heart rate.
Source:
my.clevelandclinic.org/health/default.aspx
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