We know, or should know, that the lower our resting heart rate the more fit we are. The average persons resting heart rate is about 72 beats per minute (bpm). As we exercise our heart and it gets stronger, our resting heart rate decreases, meaning that our heart has to work less hard to do the same amount of work. This is a good thing!
When you are working out, it is important to make sure you are training your heart in the right zone. You don't want to be pushing it too hard but also not taking it too easy. How do you go about figuring out what is right for you? The first step is determining your resting heart rate.
Calculating Resting Heart Rate
Take your pulse right when you wake up while you're still lying in bed. Prepare the night before and have a stopwatch or wristwatch with a second hand on your beside table.
Use your index and middle fingers to take your pulse for 15 seconds.
Multiply this number by four to determine how many beats per minute (15 x 4 = 60 seconds).
Do this two or three days and use the average for optimal results.
Calculating Your Optimal Training Zone
Everyone's resting heart rate will be slightly different and it is important to realize this when trying to determine your training zone. What is right for you isn't necessarily right for your workout partner. The following formula is used to determine your target heart rate (HR) during training: Target HR = Max HR - Resting HR x Zone + Resting HR
Max HR is always 220 and zone is dependant on your current fitness level. For example, beginners should exercise at no more than 75 per cent of Max HR. More experienced exercisers should be working towards 85 per cent of Max HR.
Example - 29 years old with a resting HR of 64bpm; new to exercise; Target HR = 220 - 64bpm x 75 per cent + 64bpm; Target HR = 181.
Therefore, to exercise at 75% of this persons Max HR, they would want to keep their heart rate at about 181bpm.
A simple way to keep track of your heart rate during exercise is to purchase a heart rate monitor rather than having to stop frequently to check your pulse. Also, it is important to remember that as you become more fit your resting heart rate will decrease and you will have to recalculate. As you progress from a beginner to a more experienced exerciser you will want to increase your zone to continue challenging yourself! Get out there and work that heart!
Say it! Mean it! Do it!
