Fitness Together Brecksville: Trainer Tuesdays: What's My Targer Heart Rate and Why should I Care?

Trainer Tuesdays

Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.

What’s My Target Heart Rate and Why Should I Care?

Kelly Bailey: It’s no secret that athletes utilize heart rate to increase their performance. All too often, people wishing to lose weight or increase general fitness ignore heart rate with the belief that the math is too complicated or that heart rate monitoring is only for elite athletes. Knowing your target heart rate range and monitoring your heart rate during exercise is important for all exercisers for two reasons: first, it allows you to keep your heart rate at a safe level while exercising; second, understanding your target heart rate range will allow you to manipulate your heart rate during exercise to gain the most benefit.

So how do I figure out my target heart rate range? First you need to know your maximal heart rate, which is the highest rate your heart should beat per minute during maximal effort exercise. To find this, simply subtract 220 from your age. Keep that number handy. To stay safe and get the most benefit from your exercise, your heart rate should stay between 60% and 80% of your maximal heart rate during exercise. To find out what 60% of your maximal heart rate is, convert 60% to a decimal (or .60), and multiply that by your maximal heart rate. That will give you the lower end of your target heart rate range in beats per minute. Now convert 80% to a decimal (.80), and multiply that by your maximal heart rate. That gives you the upper end of your target heart rate range in beats per minute. You now have your target heart rate range, and with the use of a heart rate monitor, you can keep your heart rate at an optimal level during exercise.

Example:

I am 33 years old. When I am exercising, I want to make sure my heart rate stays within 60% to 80% of my maximal heart rate. If my heart rate is higher than 80%, I’m at risk of injuring myself. If I’m exercising at a heart rate lower than 60%, I’m not getting as much benefit from my exercise.

Find my maximal heart rate:

220 – 33 = 187 beats per minute

What’s Kelly’s target heart rate range (60% - 80%):

187 x .60 = 112

187 x .80 = 150

During exercise, my heart rate should stay between 112 and 150 beats per minute. Keeping my heart rate within this range will keep me safe while giving me the most bang for my exercise buck.

Taynee Pearson: Your target heart rate zone is determined using the Karvonian formula. It is determined by using the number 220 and subtracting your age from 220, the result will be known as your maximum heart rate. The target heart rate zone is determined by a percentage of to your maximum heart rate, normally 60-85% would be your target heart rate zone. There are different zones within that target zone. It is important to pay attention and be aware of your target heart rate zone because it helps us figure out if we are working too hard or if we need to work harder. It helps you determine how many calories were burnt during the workout too.

Jenn Noggle: Your target heart rate zone is basically just a scale of how hard your heart is working (cardiovascularly) when you exercise. It is measured in beats per minute (bpm) and gives you a range of numbers that are a general goal to maintain during exercise for an optimal session. The simple math required to determine your suggested target heart rate zone is as follows:

To determine your target heart rate zone you have to do some simple math.

220-your age= maximum heart rate
60-85% of your maximum heart rate= target heart rate zone

Keep in mind that the 60-85% is a general recommendation, and based on your personal goals and current fitness condition, your trainer may suggest a slightly higher or lower percentage range.

Heart rate can be determined by using a heart rate monitor during exercise, simply counting your pulse for one minute during exercise, or using the hand sensors on the cardio equipment (although some sensors may not be accurate if the machine hasn't been properly calibrated or repaired)

You can also use a simple Rate of Perceived Exertion scale if you would rather not bother with a monitor. Use a scale of 1-10 with 1 being the intensity of sitting still and 10 being your absolute maximum effort. Aim to stay in a 6-8 estimated rate.

Steven Madden: Your target heart rate is a tool to determine a level of training intensity. Your target hart rate is a percentage of your Maximum Heart Rate. There are several techniques for determining your maximum heart rate, but a doctor administered cardiac stress test is the only truly accurate measurement, all others are an educated guess. A simple technique would be to take 220 and subtract your age. Again, this is only a general indicator.

For health benefits, the ClevelandClinic recommends that your target heart rate should be between 60-80% of your maximum heart rate. They further advise against working above 85% your target heart rate, pointing out that that level of intensity increases both cardiovascular and orthopedic risk with minimal, additional health-related benefit from the exercise.

Always consult your doctor before beginning any exercise regiment. They may recommend lowering your target heart rate for medical reasons, particularly if you are on certain medications. It may also be necessary to start with a lower target heart rate based on your overall level of conditioning. It is also worth noting that your maximum heart rate is largely dictated by genetics, not an indication of physical fitness and will not increase with training, so please don't try. But armed with a good target heart rate you can effectively improve your fitness levels and well-being.

Tuesday, April 29, 2014

Trainer Tuesdays: What's My Targer Heart Rate and Why should I Care?

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