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Heart rate
From Wikipedia, the free encyclopedia
Heart rate is the number ofheartbeats per unit oftime, typically expressed as beats per
minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide
changes, such as duringexerciseor sleep.
The measurement of heart rate is used bymedical professionalsto assist in the diagnosis and tracking
of medical conditions. It is also used by individuals, such asathletes, who are interested in monitoring
their heart rate to gain maximum efficiency from their training. TheR waveto R wave interval (RR
interval) is the inverse of the heart rate.
[edit]Measurement
Heart rate is measured by finding thepulse of the body. This pulse rate can be measured at any point
on the body where the artery's pulsation is transmitted to the surface by pressuring it with the index
and middle fingers; often it is compressed against an underlying structure like bone. The thumb should
not be used for measuring another person's heart rate, as its strong pulse may interfere with correct
perception of the target pulse.[1]
Possible points for measuring the heart rate are:
1. The ventral aspect of thewriston the side of the thumb (radial artery).
2. The ulnar artery.
3. The neck(carotid artery).
4. The inside of the elbow, or under the biceps muscle (brachial artery).
5. The groin (femoral artery).
6. Behind the medial malleolus on the feet (posterior tibial artery).
7. Middle ofdorsum of the foot (dorsalis pedis).
8. Behind the knee (popliteal artery).
9. Over theabdomen (abdominal aorta).
10.The chest (apex of heart), which can be felt with one's hand or fingers. However, it is possible
toauscultate the heart using astethoscope.
11.The temple (superficial temporal artery).
12.The lateral edge of the mandible (facial artery).
13. The side of the head near the ear (basilar artery)
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A more precise method of determining pulse involves the use of an electrocardiograph, or ECG (also
abbreviated EKG). Continuous electrocardiograph monitoring of the heart is routinely done in many
clinical settings, especially incritical care medicine. Commercial heart rate monitors are also available,
consisting of a chest strap withelectrodes. The signal is transmitted to a wrist receiver for display.
Heart rate monitors allow accurate measurements to be taken continuously and can be used during
exercise when manual measurement would be difficult or impossible (such as when the hands are
being used). Recently, several applications for smart phones have been developed which can measure
the heart rate without any external device, see for example: Magic Heart Rate.
[edit]At rest
The resting heart rate (HRrest) is a person's heart rate when they are at rest, that is lying down but
awake, and not having recently exerted themselves. The typical resting heart rate in adults is 60-90
bpm,[2]with rates below 60 bpm referred to asbradycardia, and rates above 100 bpm referred to
as tachycardia. Conditioned athletes often have resting heart rates below 60 bpm, with values of
below 40 bpm not unheard of. For instance, cyclist Lance Armstrong has been known to have resting
heart rates to as low as around 32 bpm; cyclist Miguel Indurainhad a resting heart rate of 28 bpm.
[3]The low pulse in conditioned athletes is due to the reduced demand on the heart by the peripheral
muscles due to their greater efficiency. Hypertrophy, which is enlargement and thickening of cardiac
muscle tissue can also account for a lower heart rate, therefore enabling a higher volume of blood
being pumped at each beat (i.e. higher stroke volume).
[edit]In children
The normal heart rate in children is variable and depends on the child's age. Children exercising can
have heart rates up to 200 bpm. [4]
[edit]Maximum
This section does not cite any references or sources. Please helpimprove this section by adding citations to reliable sources. Unsourcedmaterial may bechallenged andremoved. (October 2011)
The maximum heart rate (HRmax) is the highest heart rate an individual can safely achieve through
exercise stress, and depends on age. The most accurate way of measuring HRmax is via acardiac stress
test. In such a test, the subject exercises while being monitored by an EKG. During the test, the
intensity of exercise is periodically increased (if a treadmillis being used, through increase in speed or
slope of the treadmill), continuing until certain changes in heart function are detected in the EKG, at
which point the subject is directed to stop. Typical durations of such a test range from ten to twenty
minutes.
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monitors,[5]which Dr. Haskell has "laughed about",[5] as it "was never supposed to be an absolute
guide to rule people's training."[5]
While the most common (and easy to remember and calculate), this particular formula is not
considered by reputable health and fitness professionals to be a good predictor of HRmax. Despite
the widespread publication of this formula, research spanning two decades reveals its large
inherent error (Sxy = 711 b/min). Consequently, the estimation calculated by HRmax = 220 age
has neither the accuracy nor the scientific merit for use in exercise physiology and related fields. [6]
A 2002 study[6]of 43 different formulae for HRmax (including the one above) concluded the
following:
1. No "acceptable" formula currently existed, (they used the term "acceptable" to mean
acceptable for both prediction ofVO2, and prescription of exercise training HR ranges)
2. The formula deemed least objectionable was:
HRmax = 205.8 (0.685 age)
This was found to have astandard deviationthat, although large (6.4 bpm), was still
considered to be acceptable for the use of prescribing exercise training HR ranges.
Other often cited formulae are:
HRmax = 206.3 (0.711 age)
(Often attributed to "Londeree and Moeschberger from the University of Missouri")
HRmax = 217 (0.85 age)
(Often attributed to "Miller et al. from Indiana University")
HRmax = 208 (0.7 age)
(Another "tweak" to the traditional formula is known as the Tanaka method. Based on a study
of thousands of individuals, a new formula was devised which is believed to be more accurate).
[7]
In 2007, researchers at the Oakland University analysed maximum heart
rates of 132 individuals recorded yearly over 25 years, and produced a linear
equation very similar to the Tanaka formulaHRmax = 206.9 (0.67 age)and a nonlinear equationHRmax = 191.5 (0.007 age
2). The linear
equation had a confidence interval of 58 bpm and the nonlinear equation
had a tighter range of 25 bpm. Also a third nonlinear equation was
produced HRmax = 163 + (1.16 age) (0.018 age2).[8]
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These figures are very much averages, and depend greatly on individual
physiology and fitness. For example an endurance runner's rates will typically
be lower due to the increased size of the heart required to support the
exercise, while a sprinter's rates will be higher due to the improved response
time and short duration. While each may have predicted heart rates of 180
(= 220 age), these two people could have actual HRmax 20 beats apart
(e.g., 170190).
Further, note that individuals of the same age, the same training, in the same
sport, on the same team, can have actual HRmax 60 bpm apart (160 to 220):
[5] the range is extremely broad, and some say "The heart rate is probably the
least important variable in comparing athletes."[5]
The 2010 research conducted at Northwestern University revised the
maximum heart rate formula for women. According to Martha Gulati, et al., it
is:
HRmax = 206 (0.88 age)[9][10]
A study from Lund, Sweden gives reference values (obtained during
bicycle ergometry) for men:
HRmax = 203.7 / (1 + exp (0.033 x (age - 104.3)))[11]
and for women:
HRmax = 190.2 / (1 + exp (0.0453 x (age - 107.5)))[12]
[edit]Target rate
This section doesnot citeany references orsources. Please help improve thissection by adding citations toreliablesources. Unsourced material maybechallenged andremoved. (October2011)
The Target Heart Rate or Training Heart Rate (THR) is a desired
range of heart rate reached during aerobic exercise which
enables one's heart andlungs to receive the most benefit from a
workout. This theoretical range varies based mostly on age;
however, a person's physical condition, gender, and previous
training also are used in the calculation. Below are two ways to
calculate one's THR. In each of these methods, there is an
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element called "intensity" which is expressed as a percentage.
The THR can be calculated as a range of 65%85% intensity.
However, it is crucial to derive an accurate HRmax to ensure these
calculations are meaningful (see above).
Example for someone with a HRmaxof 180(age 40, estimating
HRmaxAs 220 age):
65% Intensity: (220 (age = 40)) 0.65 117 bpm
85% Intensity: (220 (age = 40)) 0.85 153 bpm
[edit]Karvonen method
The Karvonen methodfactors in resting heart rate
(HRrest) to calculate target heart rate (THR), using a
range of 5085% intensity:
THR = ((HRmax HRrest) % intensity) + HRrest
Example for someone with a HRmaxof 180 and a
HRrest of 70:
50% Intensity: ((180 70) 0.50) + 70 = 125 bpm
85% Intensity: ((180 70) 0.85) + 70 = 163 bpm
[edit]Zoladz method
An alternative to the Karvonen method is
theZoladz method, which derives exercise
zones by subtracting values from HRmax:
THR = HRmax Adjuster 5 bpm
Zone 1 Adjuster = 50 bpm
Zone 2 Adjuster = 40 bpm
Zone 3 Adjuster = 30 bpm
Zone 4 Adjuster = 20 bpm
Zone 5 Adjuster = 10 bpm
Example for someone with a HRmaxof
180:
Zone 1(easy exercise): 180 50 5 125 135 bpm
Zone 4(tough exercise): 180 20 5 155 165 bpm
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[edit]Heart rate reserve
Heart rate reserve (HRR) is a
term used to describe the
difference between a person'smeasured or predicted
maximum heart rate and
resting heart rate. Some
methods of measurement of
exercise intensity measure
percentage of heart rate
reserve. Additionally, as a
person increases their
cardiovascular fitness, their
HRrest will drop, thus the heart
rate reserve will increase.
Percentage of HRR is
equivalent to percentage
ofVO2 reserve.
HRR = HRmax HRrest
This is often used to gauge
exercise intensity (first
used in 1957 by
Karvonen).[13]
Karvonen's study findings
have been questioned,
due to the following:
The study did not use
VO2 data to develop
the equation.
Only six subjects were
used, and the
correlation between
the percentages of
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HRR and VO2 max was
not statistically
significant. [14]
[edit]Recovery heart rate
Recovery heart rate is the
heart rate measured at a
fixed (or reference) period
after ceasing activity,
typically measured over a
one minute period.
A greater reduction in
heart rate after exercise
during the reference
period indicates a better-
conditioned heart. Heart
rates that do not drop by
more than 12 bpm one
minute after stopping
exercise are associated
with an increased risk of
death.[15]
Training regimes
sometimes use recovery
heart rate as a guide of
progress and to spot
problems such as
overheating or
dehydration.[16] After even
short periods of hard
exercise it can take a long
time (about 30 minutes)
for the heart rate to drop
to rested levels.
[edit]Abnormalities
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[edit]Tachycardia
Main article: Tachycardia
Tachycardia is a resting
heart rate more than 100beats per minute. This
number can vary as
smaller people and
children have faster heart
rates than average adults.
[edit]Bradycardia
Main
articles:Bradycardia andAthlete's heart
Bradycardia is defined as
a heart rate less than 60
beats per minute although
it is seldom symptomatic
until below 50 bpm when a
human is at total rest. This
number can vary as
children and small adults
tend to have faster heart
rates than average adults.
Bradycardia may be
associated with medical
conditions such
as hypothyroidism.
Trained athletestend to
have slow resting heart
rates, and resting
bradycardia in athletes
should not be considered
abnormal if the individual
has no symptoms
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associated with it. For
exampleMiguel Indurain,
a Spanish cyclist and five
timeTour de
Francewinner, had a
resting heart rate of 28
beats per minute, one of
the lowest ever recorded
in a healthy human.
[edit]Arrhythmia
Main article:Arrhythmia
Arrhythmias are
abnormalities of the heart
rate and rhythm
(sometimes felt
as palpitations). They can
be divided into two broad
categories: fast and slow
heart rates. Some cause
few or minimal symptoms.
Others produce more
serious symptoms of
lightheadedness, dizziness
and fainting.
[edit]Ventricular assist
device
A body with a ventricular
assist device, or VAD,
installed as an aid to a
failing heart will
sometimes have no heart
beat or pulse and
therefore no heart rate,
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because many VADs are
continuous flow pumps.
[edit]As a risk factor
A number of investigations
indicate that faster resting
heart rate has emerged as
a new risk factor for
mortality
in homeothermicmammal
s, particularly
cardiovascular mortality in
human beings. Faster
heart rate may
accompany increased
production of
inflammation molecules
and increased production
of reactive oxygen species
in cardiovascular system,
in addition to increased
mechanical stress to the
heart. There is a
correlation between
increased resting rate and
cardiovascular risk. This is
not seen to be "using an
allotment of heart beats"
but rather an increased
risk to the system from
the increased rate.[17]
An Australian-led
international study of
patients with
cardiovascular disease has
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shown that heart beat rate
is a key indicator for the
risk of heart attack. The
study, published in The
Lancet(September 2008)
studied 11,000 people,
across 33 countries, who
were being treated for
heart problems. Those
patients whose heart rate
was above 70 beats per
minute had significantly
higher incidence of heartattacks, hospital
admissions and the need
for surgery. University of
Sydney professor of
cardiology Ben Freedman
from Sydney's Concord
hospital, said "If you have
a high heart rate there
was an increase in heart
attack, there was about a
46 percent increase in
hospitalizations for non-
fatal or fatal heart
attack."[18]
Standard textbooks of
physiology and medicine
mention that heart rate
(HR) is readily calculated
from the ECG as follows:
HR = 1,500/RR interval in millimeters, HR = 60/RR interval in seconds, or HR = 300/number of
large squares between successive R waves. In each case, the authors are actually referring to
instantaneous HR, which is the number of times the heart would beat if successive RR intervals
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were constant. However, because the above formula is almost always mentioned, students
determine HR this way without looking at the ECG any further.
Formula Karvonen adalah formula matematik yang membantuanda menentukankadar sasaran jantung anda (HR) latihan zon. Formulayang menggunakan kadarjantung maksimumdan berehat dengan intensiti latihan yang dikehendaki untukmendapatkan kadar sasaran jantung.Kadar sasaran jantung = ((max HR - berehat HR) % Intensiti) + HR contohberehatJika kadar jantung maksimum tidak boleh diukur secaralangsung, ia bolehdianggarkan dengan menggunakan 220 formula tolak umuranda (lihat jadual inimaks kadar denyutan jantung). Juga, nilai purata sebanyak
70 bpm bolehdigunakan untuk kadar jantung berehat jika ia tidak diketahui. Lihatjuga KadarJantung Rehat dan panduan ini untuk mengukur kadar jantung.Contoh Latihan Jantung Kadar ZonSebagai contoh, untuk 25 tahun lama yang mempunyai kadar jantung berehat 65 tahun, yangmahu tahu kadar denyutan jantung latihan untuk tahap intensiti 60% - 70%.Latihan Minimum Jantung Kadar:220 - 25 (Usia) = 195195 - 65 (Rest. HR) = 130130 x 0,60 (min. Intensiti) + 65 (Rest. HR) = 143 Beats / SaatLatihan maksimum Jantung Kadar:220 - 25 (Usia) = 195195 - 65 (Rest. HR) = 130130 x 0,70 (Max. Intensiti) + 65 (Rest. HR) = 156 Beats / SaatOleh itu, latihan jantung zon kadar beliau akan menjadi 143-156 denyutan seminit
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Fitness Training
Fitness Training > Facts > Fitness Components >Aerobic Endurance > Heart Rate > Karvonen
Formula
Karvonen Formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR)
training zone. The formula uses maximum and resting heart rate with the desired training intensity to
get a target heart rate.
Target Heart Rate = ((max HR resting HR) %Intensity) + resting HR example
If the maximum heart rate cannot be measured directly, it can be estimated using the formula 220
minus your age (see thistable of heart rate max). Also, an average value of 70 bpm can be used for
resting heart rate if it is not known. See also Resting Heart Rate, and this guide tomeasuring heart
rate.
Example Training Heart Rate Zone
For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart rate
for the intensity level 60% - 70%.His Minimum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute
His Maximum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute
His training heart rate zone will therefore be 143-156 beats per minute.
Definition:The Karvonen Formula is a mathematical formula that helps you determine your targetheart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to comeup with a target heart rate range (which is a percentage of your MHR). Staying within this range willhelp you work most effectively during your cardio workouts.
Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65beats per minute (*to get your resting heart rate, take your pulse for one full minute when you firstwake up in the morning or after you've resting for a while). This formula also includes an updatedcalculation ofmaximum heart rate (the previous formula was 220 - age, which has now been shown tobe inaccurate):
http://www.topendsports.com/fitness/index.htmhttp://www.topendsports.com/fitness/facts.htmhttp://www.topendsports.com/fitness/components.htmhttp://www.topendsports.com/fitness/aerobic.htmhttp://www.topendsports.com/fitness/heartrate-range.htmhttp://www.topendsports.com/testing/heart-rate-max.htmhttp://www.topendsports.com/testing/heart-rate-max.htmhttp://www.topendsports.com/testing/heart-rate-resting.htmhttp://www.topendsports.com/testing/heart-rate-measure.htmhttp://www.topendsports.com/testing/heart-rate-measure.htmhttp://www.topendsports.com/testing/heart-rate-measure.htmhttp://www.topendsports.com/testing/heart-rate-measure.htmhttp://exercise.about.com/od/healthinjuries/g/maxheartrate.htmhttp://www.topendsports.com/fitness/index.htmhttp://www.topendsports.com/fitness/facts.htmhttp://www.topendsports.com/fitness/components.htmhttp://www.topendsports.com/fitness/aerobic.htmhttp://www.topendsports.com/fitness/heartrate-range.htmhttp://www.topendsports.com/testing/heart-rate-max.htmhttp://www.topendsports.com/testing/heart-rate-resting.htmhttp://www.topendsports.com/testing/heart-rate-measure.htmhttp://www.topendsports.com/testing/heart-rate-measure.htmhttp://exercise.about.com/od/healthinjuries/g/maxheartrate.htm -
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206.9 - (0.67 x 23 (age)) = 191191 - 65 (resting heart rate) = 126126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 10782 + 65 (resting heart rate) = 147107 + 65 (rhr) = 172The target heart rate zone for this person would be 147 to 172
Heart Rate Reserve... How to Determine Your Heart Rate Training Zone
Kadar jantung rizab ialah perbezaan antara kadar jantung maksimum dan kadar jantung berehat anda.
Terdapat hubungan antara kadar jantung dan penggunaan oksigen - terutamanya pada keamatan
yang terdiri daripada 50-90% VO2 max (1). Jadi tradisional, intensiti senaman telah ditetapkan sebagai
peratusan kadar jantung maksimum (dikira sebagai 220 - umur). Sebagai contoh, seorang yang
berusia 30 tahun dengan kadar jantung maksimum 190bpm mungkin melatih pada maksimum 75%
atau 143bpm.
Salah satu masalah dengan persamaan 220-umur adalah bahawa ia tidak membuat sebarang elaun
untuk perbezaan individu dalam kadar jantung berehat.Dengan memasukkan kadar rizab jantung ke
dalam persamaan, teori zon latihan yang lebih tepat boleh ditentukan.
Formula Karvonen menggunakan rizab kadar jantung untuk mengira zon latihan yang berdasarkan
kedua-dua maksimum DAN kadar jantung berehat. Heres itu formula sebenar:
Heres contoh 50year lama dengan kadar jantung berehat daripada 65bpm yang mahu melatih pada
maksimum 70%
220 50 = 170bpm (kadar jantung maksimum)
170 65 = 105bpm (kadar rizab jantung)
(105 x 0.7) + 65 = 139bpm
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Menggunakan formula Karvonen kadar jantung sasaran ini orang yang bekerja sebagai 139bpm. Untuk
mewujudkan zon anda mungkin mahu menolak iaitu 129 hingga 139bpm
Menggunakan 220 umur formula tradisional orang yang sama ini akan mempunyai kadar sasaran
jantung 119bpm, yang ini adalah sangat rendah (220 50 x 0,7). Nilainya mencatatkan bahawa formula
Karvonen hampir selalu mengira sasaran kadar degupan jantung yang lebih tinggi daripada 220 usia.
Di sini adalah panduan kasar kepada zon perbezaan kadar jantung dan penyesuaian mereka
mendapatkan
Pemulihan Zon - 60% hingga 70%
Latihan pemulihan aktif jatuh ke dalam zon ini (secara ideal ke akhir lebih rendah).Berguna juga untuk
latihan pra-musim awal musim dan tertutup rentas apabila badan perlu untuk pulih dan menyihatkan.
Aerobik Zon - 70% hingga 80%
Menjalankan dalam zon ini akan membantu untuk membangunkan sistem aerobik dan khususnya
keupayaan anda untuk mengangkut dan menggunakan oksigen.Berterusan atau panjang, latihan
ketahanan jarak perlahan jatuh di bawah ini zon kadar jantung.
Zon anaerobik 80% kepada 90%
Latihan dalam zon ini akan membantu untuk meningkatkan keupayaan badan anda untuk berurusan
dengan asid laktik. Ia juga boleh membantu meningkatkan ambang laktat anda.
Adalah penting untuk ingat bahawa kadar jantung rizab kaedah menetapkan intensiti senaman adalah
tidak cara yang sempurna. Pertama, menganggarkan pusat maksimal seseorang telah menunjukkan
mempunyai ketidaktepatan berbanding dengan ujian makmal (2) - di mana intensiti senaman
meningkat sehingga dataran kadar jantung didapati.
Kedua, kadar rizab jantung memberitahu kita apa-apa tentang ambang laktat atau anaerobik
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seseorang. Oleh data rakaman kadar jantung sepanjang sisi titik di mana ambang laktat difikirkan
berlaku, latihan jauh lebih berkesan pelan boleh dirangka.
Burn Fat With The Karvonen Formula
Fat loss clearly stands out as the chief reason clients enlist my services as a personal trainer. Although
many have little or no prior exercise experience, some perform semi-regularcardiovascularexercise
and still see no significant changes in their body. If youre thinking: You mean to tell me that even if I
finally get off my butt and do cardio I still might not lose fat? I am sorry to break the news to you, but
the answer is, yes. The sustained intensity and duration of your cardiovascular activity dictate whether
or not you burn fat.
Think of fat as nothing more than a storehouse ofcalories. Every day you consume a quantity of
calories in the form of food. You offset that with the amount of calories you burn every day through
physical activity, and even while at rest (called the basal metabolic rate). To put it simply: You have
calories in and calories out. If your calories in are greater than your calories out, the excess is
stored as fat. Reverse the two and you lose fat.
When doing cardio, it is possible to burn fat with the Karvonen Formula, a mathematical formula that
determines your target heart rate zone. If you maintain your target heart rate, you will get the most
out of your cardio workouts.
Heres how to can burn fat with the Karvonen Formula.
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Understand Heart Rate
Two factors determine whether you utilize fat as a source of energy during exercise: intensity and
duration. It takes your body a little while to begin the fat-burning process, so you must be able to
sustain the activity for a prolonged period of time in order to ensure you are burning fat.
Consequently, activities that require near maximal effort, such as weight training (which cannot be
sustained for long periods of time), do not rely on fat as the primary source for energy. I generally start
a client with 20 minutes and steadily increase the duration as they become accustomed to the activity.
The intensity of cardiovascular exercise is measured in beats per minute. When you exercise, your
heart rate increases. This increase occurs as a result of a greater demand for oxygen by the working
muscles in your body. The more intense the activity, the more oxygen is required and the heart, in
turn, must beat faster to meet this need. However, if the intensity of the activity increases too much,
your body is unable to process fat as a source of energy and switches to a different energy production
method called anaerobic glycolysis. In order to keep from switching to that alternate energy
production system, you must keep your heart rate from getting too high.
Use The Karvonen Formula
You can burn fat with the Karvonen Formula, which is used to calculate where your heart rate should
be during cardiovascular exercise in order to burn a significant amount of fat. Your age and resting
heart rate (RHR) are used in the calculations. These are the two formulas used to calculate the upper
and lower end of your zone:
Lower: 220 AGE RHR x 70% + RHR
Upper: 220 AGE RHR x 85% + RHR
The Centers for Disease Control and Prevention recommend a range of 50%-70% for moderate-
intensity physical activity and 70%-85% for vigorous-intensity physical activity. If you are unsure as to
which range you should use to burn fat with the Karvonen Formula, begin with the moderate range. If
you are able to stay in the range for 45 minutes, then you are ready to train in the vigorous range.
Remember to stay in your zone for at least 20 minutes to ensure your body engages in the fat-burning
process. The longer you stay in your zone, the more you will burn fat with the Karvonen Formula.
Monitor your pulse
A convenient way to monitor your pulse is to use a heart rate monitor. Although there are many stylesto choose from, the basic design is the same: a sensor strap goes around your chest and transmits asignal to a watch you wear around your wrist. Most watches allow you to program your zone (or evencalculate it for you) and use a combination of tones to alert you if you are outside your target zone. Irecommend the Polar heart-rate monitor. Polar manufactures sturdy, waterproof products that interactwith most commercial-grade cardiovascular equipment.
getting physical
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Remember, cardiovascular exercise is anything that elevates your heart rate for an extended period of
time. Whether its running, power walking,swimming, or cleaning the house (yes, that can be cardio
too), so long as you stay within your zone you are calling upon your storehouse ofenergy (i.e., fat) to
fuel the activity. Perform that activity regularly enough to offset the calories you put in your body (i.e.,
food) and you most certainly will lose fat. It will not happen overnight, but it will happen.
Jeff Mendoza is an NFPT certified and insured personal trainer with over 10 years experience helping
others achieve their individual health and fitness goals through the development and implementation
of cutting-edge, exciting and effective training programs. Jeff lives in SW Ranches, FL, where he
certainly enjoys the Sunshine State lifestyle. When not training one of his clients (or working out
himself), he loves spending time with his wife and kids, riding his purple Harley, or playing PS3.
Resources:
Read more: http://www.askmen.com/sports/bodybuilding_200/241b_fitness_tip.html#ixzz1n1VUCWPpCara: Hilangkan Berat Dalam tidur kamu
Kehilangan lemak dengan jelas menonjol sebagai pelanggan sebab ketua mendapatkan perkhidmatan
saya sebagai pelatih peribadi. Walaupun banyak mempunyai sedikit atau tiada pengalaman
menjalankan terlebih dahulu, beberapa melaksanakan separuh regularcardiovascular senaman dan
masih melihat sebarang perubahan penting dalam badan mereka. Jika anda berfikir: "Anda amat
bermakna untuk memberitahu saya bahawa walaupun saya akhirnya sampai punggung saya dan
melakukan kardio saya masih tidak akan kehilangan lemak?" Saya minta maaf untuk memecahkan
berita itu kepada anda, tetapi jawapannya ialah, ya. Keamatan yang mapan dan tempoh aktiviti
kardiovaskular anda menentukan sama ada atau tidak anda membakar lemak.
Berfikir lemak sebagai tidak lebih daripada gudang kalori. Setiap hari anda mengambil kuantiti kalori
dalam bentuk makanan. Anda mengimbangi bahawa dengan jumlah kalori anda membakar setiap hari
melalui aktiviti fizikal, dan walaupun ketika rehat (dipanggil kadar metabolik pangkal). Untuk
meletakkan hanya: Anda mempunyai "kalori dalam" dan "kalori" Jika "kalori dalam" anda adalah lebih
besar daripada anda "kalori keluar," lebihan itu disimpan sebagai lemak. Menterbalikkan dua anda
kehilangan lemak.
Apabila melakukan kardio, ia adalah mungkin untuk membakar lemak dengan Formula Karvonen,
formula matematik yang menentukan sasaran zon kadar jantung anda. Jika anda mengekalkan kadar
sasaran jantung anda, anda akan mendapat yang terbaik daripada latihan cardio anda.
Berikut adalah bagaimana boleh membakar lemak dengan Formula Karvonen.
Memahami Kadar jantung
Dua faktor menentukan sama ada anda menggunakan lemak sebagai sumber tenaga semasa
senaman: intensiti dan tempoh. Ia mengambil badan anda sebentar untuk memulakan proses
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pembakaran lemak, jadi anda mesti berupaya untuk menampung aktiviti untuk tempoh masa yang
lama untuk memastikan anda membakar lemak. Akibatnya, aktiviti-aktiviti yang memerlukan
berhampiran usaha maksimum, seperti latihan berat (yang tidak dapat dikekalkan untuk jangka masa
yang panjang), tidak bergantung kepada lemak sebagai sumber utama untuk tenaga. Saya biasanya
mula klien dengan 20 minit dan akan meningkat secara berterusan tempoh kerana ia menjadi biasa
dengan aktiviti.
Keamatan senaman kardiovaskular diukur dalam seminit. Apabila anda bersenam, kadar denyutan
jantung meningkat. Peningkatan ini berlaku sebagai hasil daripada permintaan yang lebih besar untuk
oksigen oleh otot-otot yang bekerja di dalam badan anda. Lebih sengit aktiviti, lebih banyak oksigen
diperlukan dan jantung, seterusnya, mesti menewaskan lebih pantas untuk memenuhi keperluan
ini. Walau bagaimanapun, jika keamatan aktiviti meningkatkan terlalu banyak, badan anda tidak dapat
untuk memproses lemak sebagai sumber tenaga dan beralih kepada kaedah pengeluaran tenaga yang
berbeza yang dikenali sebagai glikolisis anaerobik. Untuk memastikan daripada beralih kepada sistem
pengeluaran bahawa tenaga alternatif, anda mesti menjaga hati kadar anda daripada mendapatterlalu tinggi.
Gunakan Formula Karvonen yang
Anda boleh membakar lemak dengan Formula Karvonen, yang digunakan untuk mengira di mana
kadar denyutan jantung semasa senaman kardiovaskular untuk membakar sejumlah besar
lemak. Umur anda dan kadar jantung berehat (RHR) yang digunakan dalam pengiraan. Ini adalah dua
formula yang digunakan untuk mengira hujung atas dan bawah zon anda:
Lebih rendah: 220 - UMUR - RHR x 70% + RHR
Atas: - UMUR - 220 RHR x 85% + RHR
Pusat Kawalan dan Pencegahan Penyakit menyarankan pelbagai 50% -70% untuk aktiviti
fizikal intensiti sederhana dan 70% -85% untuk menjalankan aktiviti cergas fizikal
intensiti. Jika anda tidak pasti pelbagai yang anda harus gunakan untuk membakar lemak
dengan Formula Karvonen, bermula dengan pelbagai sederhana. Jika anda mampu untuk
tinggal di pelbagai selama 45 minit, kemudian anda sudah bersedia untuk melatih dalam
julat bertenaga. Ingat untuk tinggal di zon anda untuk sekurang-kurangnya 20 minit untuk
memastikan badan anda terlibat dalam proses pembakaran lemak. Semakin lama anda
berada dalam zon anda, anda akan membakar lemak dengan Formula Karvonen.
Memantau nadi anda
Cara yang mudah untuk memantau denyutan nadi anda adalah dengan menggunakan
monitor kadar jantung. Walaupun terdapat banyak gaya untuk dipilih, reka bentuk asas
yang sama: tali sensor menyala di sekitar dada anda dan menghantar isyarat kepada jam
anda memakai di pergelangan tangan anda.Kebanyakan jam tangan membenarkan anda
untuk memprogram zon anda (atau bahkan mengira untuk anda) dan menggunakan
kombinasi nada untuk memberi amaran kepada anda jika anda berada di luar zon sasaran
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anda. Saya mengesyorkan monitor kadar Polar jantung. Kutub mengeluarkan yang kukuh,
produk kalis air yang berinteraksi dengan peralatan paling gred komersial kardiovaskular.
mendapat fizikal
Ingat, senaman kardiovaskular adalah apa-apa yang menaikkan kadar denyutan jantung
anda untuk tempoh masa yang panjang. Sama ada ia berjalan, kuasa berjalan, berenang,
atau membersihkan rumah (ya, yang boleh menjadi kardio terlalu), selagi anda tinggal didalam zon anda anda menyeru gudang tenaga anda (iaitu, lemak) untuk menjana
aktiviti. Melaksanakan aktiviti kerap yang cukup untuk mengimbangi kalori yang anda
masukkan ke dalam badan anda (iaitu, makanan) dan anda pasti akan kehilangan lemak. Ia
tidak akan berlaku sekelip mata, tetapi ia akan berlaku.
Jeff Mendoza jurulatih NFPT disahkan dan diinsuranskan peribadi dengan lebih daripada 10
tahun pengalaman membantu orang lain mencapai kesihatan individu dan matlamat
kecergasan mereka melalui pembangunan dan pelaksanaan berjalan lancar, program
latihan menyeronokkan dan efektif. Jeff tinggal di ladang SW, FL, di mana beliau sudah
tentu menikmati gaya hidup Sunshine Negeri. Apabila tidak latihan salah satu daripada
pelanggan beliau (atau bekerja sendiri), dia suka menghabiskan masa bersama isteri dan
anak-anak beliau, menunggang Harley ungu beliau, atau bermain PS3.
David Malet Armstrong
A