How Can I Determine Exercise Intensity Based On My Heart Rate Monitor at Amazon
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There are five main methods of monitoring exercise intensity. Which method one chooses to use depends on a number of elements including the type of activity, level of fitness, and access to and capacity to acquire applicable selective information such as heart rates and stress loads. 1. METS A MET is a multiple of resting oxygen consumption (or functional capacity) which is approximately 3.5 milliliters of oxygen per kilogram of bodyweight per minute. The intensity of exercise may be conveyed as a specific part (for example 60-90%) of a person’s maximal oxygen consumption. The idea is to select activenesses that are known to require energy expenditures at a desired level. For example, if an person has a functional capacity of 10 METS and desires to reach an intensity level of 60%, then the intensity required would be 60% of 10 METS which equals 6 METS. Due to the fact that standardized tables have been developed for sure activenesses with regards to energy expenditures indicated in METS, this scheme may be very effective for those people who need rigorous supervision in their exercise programs. People may select specific actions such as canoeing or skiing and determine the related exercise intensity. 2. Intensity by Percentage of Maximal Heart Rate Maximal heart rate may be calculated by a maximal functional capacity test using a bicycle or treadmill ergometer or by age-predicted maximal heart rate tables. These tables oftentimes utilise the 220-age equation for determining maximal heart rate. This method applies the following formula: Training Heart Rate Range = Maximal measured or envisioned heart rate x 60-75% x 1.15 As an example: A 50-year-old man for whom an intensity of 60-75% of maximal heart rate is desired: 170 (age-determined maximal heart rate, 220 – age) x .60 (60% low intensity range) 102 (60% lower limit exercise heart rate) 170 (age-determined maximal heart rate, 220 – age) x .75 (75% upper intensity range) 128 (75% upper limit exercise heart rate) Or a target heart rate of 102 – 128 beats per minute x 1.15 = 117 – 147 beats per minute. 3. Intensity by the Karvonen Formula The Karvonen Formula is very much like the portion of maximal heart rate method, but resting heart rate is taken into account. This formula may also be referred to as the heart rate greatest or most complete or best possible reserve method. Here is the formula: Training Heart Rate = Maximum heart rate – Resting heart rate x Desired Intensity (50-85%) + Resting heart rate For example, to calculate the target heart rate for a 40-year-old person with a resting heart rate of 80 beats per minute at an intensity level of 70%: 220 – 40 = 180 (predicted maximal heart rate) – 80 (Resting heart rate) 100 (Heart rate reserve) x .70 (70% intensity) 70 + 80 (Resting heart rate) 150 (Target heart rate at 70% of heart rate reserve) 4. Intensity by Perceived Exertion Assigning a numerical value from 6 – 20 of sensed (and accordingly subjective) sensations of exertion is another method of measuring intensity. This is now and again called the Borg Scale because it was in the first place formulated by Dr. Gunnar Borg. This method takes into thoughtfulness an exerciser’s perceptions of exercise fatigue, including psychological, musculoskeletal, and environmental factors. The ratings of sensed exertion (RPE) are assigned a number from the Borg Scale with 6-7 being exceedingly light and 19-20 being very hard. Thus, an RPE of 12-13 would correspond to approximately 60-79% of maximal heart rate or 50-74% of maximal oxygen consumption or heart rate greatest or most complete or best possible reserve. The Borg Scale starts at 6 to correlate with exercise heart rates. For example, an RPE of 6 would approximate a heart rate of 60 and an RPE of 15 would approximate a heart rate of 150. This scale has lately been revised with a 0-10 rating scale that is somewhat requiring little effort to use. 5. Intensity by the Talk-Test Method This is also a subjective test and it is very utile in determining the ease zone of aerobic exercise intensity. Individuals will have to be capable to maintain comfortable and rhythmic breathing patterns for the duration of all phases of a workout session to assure safety. This is an in particular effective technique for beginners, but progressed trainees who progress to higher intensity levels may find this method too conservative. |
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Bradley
maximum heart rate = 220-(your age), most exercise is recommended at 60-80% of you maximum heart rate. so 75% is high moderate. you don’t want to work out at your maximum heart rate it can overload the heart and cause problems.
Lonny
75% of maximum heart rate is right in the middle of arobic exercise range
for aerobic development work in the range of 70-80% varying it around this – have a few easy days and a few hard days
maybe one day a week push a little harder above 85% – if you go above 90% you will almost certainly be doing an anaerobic activity – ok now and then but dont spend too long there it will sap all your energy