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Target Heart Rate

If you are a member of a health club or you have an exercise trainer, you most likely have heard the term "target heart rate." Your target heart rate measures the intensity of your exercise workout.

When you exercise, your heart has to beat faster to send your blood to oxygenize every part of your body. If you do not raise your heart rate to a certain level while exercising, and maintain that level for at least 20 minutes, you will not have any significant impact on your cardiovascular fitness. So, how do you determine your "target heart rate?"

 

To determine your target heart rate:
  1. Calculate your maximum heart rate as follows: 220 minus your age
  2. Multiply that number by 0.5 to determine the low end figure for your target heart range
  3. Multiply that number by 0.75 to determine the upper number for your target heart range

Example: Your age is 46:

  1. 220 – 46 = 174
  2. 174 X 0.5 = 87 (low end figure)
  3. 174 X 0.75 = 131 (upper end figure)

Your target heart rate is within the range of 87-131 beats per minute.

(Naturally, before beginning any exercise program, consult your health care provider.) When you begin any type of exercise program, it is good to start try to reach the lower end heart rate and increase it gradually over time. If you have any type of health problem, or you are taking any medication, it may not be advisable to exercise at your target heart rate. Check with us first before beginning any exercise program.

To check your heart rate while exercising:

  1. Stop your routine and feel for your pulse near one of the arteries in your neck, on either side of your Adam's apple
  2. Count your number of heart beats for 10 seconds and multiply it by 6 to get your actual heart rate per minute
  3. Check to see if you are within your range. If you’re too low - increase the intensity of your work out, too high - slow it down a little!

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Dr. Sarbjit Asks some important questions of interest to San Ramon residents - Chiropractor San Ramon Dr. Sarbjit Asks...

How long does it take to form a bone spur?
Many who begin chiropractic care think their problem happened "last week when you bent over funny." But pictures of the spine tell a different story. Chiropractors know it can take your body years to deposit the calcium necessary to form a bone spur. It's your body's response to stress due to gravity or joint malfunction. And chiropractic care can help.
Is a muscle spasm a cause or an effect?
With the knee-jerk use of muscle relaxers, you'd think it was a cause. But it's an effect. Chiropractors know that bones don't move unless muscles move them. And muscles don't contract unless commanded by the nervous system. That's why your nervous system is the focus of our San Ramon chiropractic practice.