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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





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


15/21

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

heart rate print pj

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