Target heart rates let you measure your initial cardiovascular fitness level and monitor your progress in a fitness program. Another very effective method of calculating your target heart rate zones is by the Karvonen Formula. Most individuals understand that they need to regularly perform some form of physical activity and consume healthy foods like fruits, vegetables, whole grains and lean protein products.
Add to this the fact that most individuals do not exercise on a regular basis, and you have an average human body that is likely to house excess fat, have a weakened immune system, and be susceptible to a whole host of degenerative diseases.
While a healthy and nutritious diet is imperative to maintaining a healthy heart, regular exercise is equally important. To determine your personal maximum heart rate (100%), simply subtract your age from the number 220. Refer to the table below to determine the heart rate ranges associated with the various physical activity levels.
Light to Moderate Intensity: This range of heart rates is typical for weight loss and weight management. Moderate Intensity: This range of heart rates is typical for individuals that are actively focusing on improving their health and fitness level.
Heavy Intensity: This range of heart rates is typical for individuals that are aggressively exercising and for individuals that compete in a competitive event or activity. Once a medical professional determines that an individual is at an elevated risk for heart disease or a heart attack, the physician will then determine the best approach for the individual. In the case of heart disease being non-preventable, the individual must follow the course of action recommended by their medical physician (i.e. Consume a healthy, nutritionally balanced, calorie-conscious diet: Focus on consuming unprocessed foods that provide a high level of nutrition and contain all of the vitamins, minerals, carbohydrates, fats and proteins required for the body to perform optimally. Foods under this scenario include fruits, vegetables, whole grains, dairy products, fish, beans, legumes and lean cuts of meat. Maintain a healthy body weight level: It is imperative to maintain a healthy body weight level and to minimize any large fluctuations in your weight over time. The probability of contracting a debilitating disease increases significantly in overweight and obese individuals. In addition, stressing the body by continually increasing your weight and then losing the excess weight is also an unhealthy approach and puts you at an increased level of risk for numerous disease types. Perform physical activities and exercise routines: The human body is designed to perform physical activities on a daily basis.
Abstain from smoking and other uses of nicotine (smokeless tobacco): If possible, try to refrain from all tobacco products as they contribute to several known diseases and place an increased level of stress on the body. In addition, omega-3 fatty acids, a polyunsaturated fat, are beneficial to your heart as they decrease the risk of heart disease, protect against irregular heartbeats, and lower blood pressure levels. Avoid excessive consumption of alcohol and sodium to maintain regular and balanced levels of blood pressure: While it may not be necessary to completely eliminate alcohol from your diet, minimizing the amount of alcohol consumed and drinking responsibly is highly recommended. Excessive alcohol consumption can lead to an increased risk of several forms of cancer (gastrointestinal tract, pharynx, larynx, lips, mouth, esophagus, breast and liver), cirrhosis of the liver, digestive disturbances (heartburn and other digestive problems), heart disease, hemorrhagic stroke, high blood pressure, immune system suppression, neurological disorders, obesity, osteoporosis, pancreatitis, insomnia, and performance deficits in the form of decreased attention span, vigilance, coordination, cognitive function, reaction time and judgment. There is no question that regular exercise is vital to conditioning and strengthening the heart.


Increase in blood pumping capability and the effectiveness of the entire circulatory system. Choosing the right heart-healthy fitness routine depends largely on your personal preferences, fitness level, physical limitations, physical capabilities and the amount of time available to perform the exercise routine. Walking: Most medical professionals agree that walking is one of the best exercises for your heart because it places minimal stress on the joints and can be performed by virtually everyone. Aerobics: Any exercise that raises the heart rate to an elevated level and maintains that level for a minimum of 20 consecutive minutes is considered to be an aerobic activity. Weight Training: Various forms of weight training, such as circuit training (machines) and resistance training (free weights), have not only been clinically proven to support positive heart functionality, but several additional bodily functions as well.
As is evident, while there are several items related to living a healthy and fit life, the changes required to do so are really quite simple. However, the biggest challenge for most individuals is their ability to consistently consume healthy foods, regularly perform their exercise program, and successfully get a good nights sleep, every night. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate.
The importance of maintaining a healthy heart through proper nutrition, physical activity and rest and relaxation cannot be overstated. However, with today's hectic lifestyles and poor dietary regimes, it has become increasingly difficult to accomplish this task.
However, what many individuals actually consume are foods that are highly processed, nutrient-deficient and high in fat. For example, the maximum heart rate for an individual that is 20 years of age is 200 beats per minute (220 - 20 = 200 bpm). Under the light to moderate intensity level, the target heart rate is 60% to 70% of an individual's maximum heart rate.
Under the moderate intensity level, the target heart rate is 70% to 85% of an individual's maximum heart rate. Under the heavy intensity level, the target heart rate is 90% to 100% of an individual's maximum heart rate. The best approach is to get plenty of physical activity, consume a consistent, well-balanced, calorie-conscious diet that is high in nutrition, and make sure to get plenty of rest and relaxation.
To this end, it is important to participate in a fitness routine where you perform the workout at least 3 to 5 times per week for a minimum of 30 to 60 minutes per workout.
These types of fats lower the risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood. Foods high in these types of fat include salmon, mackerel, herring, olive oil, peanut oil, canola oil, avocados, nuts and seeds, flaxseeds, flax oil and walnuts. In addition to a healthy and nutritious diet, regular exercise can dramatically reduce the probability of developing heart disease and suffering a heart attack.
This reduces the probability of contracting a heart disease that is associated with excess body weight. Virtually every form of exercise is beneficial to your heart, given that the exercises are performed correctly and on a regular basis. For the best results, perform your walking routine 3 to 5 times per week and gradually increase the distance walked while keeping the duration of the routine the same.


Typical aerobic activities include aerobic classes, jogging, biking, running, swimming and cardiovascular equipment (i.e. It is important to choose a yoga or Pilates class that is paced quickly enough to elevate the heart rate to an aerobic level. For instance, weight training has been shown to have positive effects on metabolism (increased metabolic rate) and bone structure (reduction in rate of bone density loss).
Food choices include fruits, vegetables, whole grains, dairy products, fish, chicken, lean cuts of meat, legumes and healthy fats. Ensure that you sleep for 7 to 8 hours per night, as there are countless crucial activities that the body performs while asleep. While this may be true, the only way for an individual to modify their current lifestyle to that of a healthier lifestyle, is with focus, determination, and a will to do so.
This range is called your target heart rate.Heart rate monitor training, or heart rate zone training, is an effective training method and approach, to maximize the benefits of cardiovascular exercise.
This being said, the heart must be stressed through physical activity like any other muscle on the human body if it is to maintain optimum functionality and performance. An individual achieves an aerobic effect when they elevate their heart rate to at least their target heart rate and maintain that level for a minimum of 20 consecutive minutes.
Under the light intensity level, the target heart rate is 50% to 60% of an individual's maximum heart rate. However, under the preventable scenario, the individual, with their doctor's approval, can modify their dietary regime and implement a fitness routine that is tailored to their specific condition, limitations and lifestyle. Incorporate this approach into your daily lifestyle and your life will be filled with good health, fitness and mental well-being.
Once you have become comfortable with the increased walking pace, begin to increase the duration of the walking routine. Additional benefits associated with these types of classes include reducing stress levels and calming and centering your mind. Ensure that the fitness routine focuses on cardiovascular conditioning, strength training and flexibility.
Set aside 30 minutes 3 times a week to allow time for relaxing, clearing and calming the mind. One of the most beneficial forms of physical activity for the heart is aerobic and cardiovascular exercise. Performing exercises that achieve an aerobic effect strengthen the heart, promote improved blood flow, and provide nutrients and oxygen to soft tissue while flushing toxins. Swimming is an especially good choice for individuals that require an aerobic activity that places a low level of stress on the body.
RHR = 60 180 - 60 = 120 x 70% = 84 + 60 = 144 bpm 180 - 60 = 120 x 50% = 60 + 60 (RHR) = 120 bpm (50%) 180 - 60 = 120 x 60% = 72 + 60 (RHR) = 132 bpm (60%) 180 - 60 = 120 x 70% = 84 + 60 (RHR) = 144 bpm (70%) 180 - 60 = 120 x 80% = 96 + 60 (RHR) = 156 bpm (80%) 180 - 60 = 120 x 90% = 108 + 60 (RHR) = 168 bpm (90%) Once you know your percentages of max heart rate then you can exercise according to your goals and fitness capacity in the following heart rate zones. Zone 1 (50 - 60% of MHR) - The lowest level you can exercise in and still increase fitness levels.



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