Heart rate during work out: What is desirable and what is unsafe?
1. For an aerobic activity to be effective, the intensity should be at least moderate. The best way to measure the intensity of workout such as running is to check the #Heart rate. This thread is about heart rate.
1. For an aerobic activity to be effective, the intensity should be at least moderate. The best way to measure the intensity of workout such as running is to check the #Heart rate. This thread is about heart rate.
2. What is resting HR?
Resting HR is the HR noted on waking up after a good night's #sleep before you leave the bed. For most adults, it ranges between 60-100/min. For physically #fit people, it may be lower, and may range between 40-60/minute.
Resting HR is the HR noted on waking up after a good night's #sleep before you leave the bed. For most adults, it ranges between 60-100/min. For physically #fit people, it may be lower, and may range between 40-60/minute.
3. Which is better- lower or higher resting HR?
Lower resting HR is better. It means- heart has to contract lesser number of times to do its work. Studies have found that a HIGHER resting heart rate is linked with LOWER physical #fitness, HIGHER blood pressure and body #weight.
Lower resting HR is better. It means- heart has to contract lesser number of times to do its work. Studies have found that a HIGHER resting heart rate is linked with LOWER physical #fitness, HIGHER blood pressure and body #weight.
4. What is the maximum and target HR?
a. Maximum HR is 220 minus age. So, for a 40 yr old, it is 180 (220-40).
Target heart rate during moderate intensity activities is 50-70% of maximum HR, while during vigorous physical activity it’s 70-85% of maximum HR.
a. Maximum HR is 220 minus age. So, for a 40 yr old, it is 180 (220-40).
Target heart rate during moderate intensity activities is 50-70% of maximum HR, while during vigorous physical activity it’s 70-85% of maximum HR.
4b. If your HR is <50% of maximum HR, you are not doing enough and are unlikely to benefit much. You need to run faster.
On the other hand, if your HR is >85% of max HR, you are doing too much and it may be harmful. You need to run slower.
On the other hand, if your HR is >85% of max HR, you are doing too much and it may be harmful. You need to run slower.
Take home message
1. Lower resting HR is better. 40/min is probably the best (if you are physically fit and have no heart disease),
2. You should run to achieve a target HR of 70-80% of your maximum HR.
#running #marathon #runchat
1. Lower resting HR is better. 40/min is probably the best (if you are physically fit and have no heart disease),
2. You should run to achieve a target HR of 70-80% of your maximum HR.
#running #marathon #runchat
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