Calculate Your Maximum Heart Rate!

When you're doing cardio to burn fat, you want to stay in the range of 65%-70% of your maximum heart rate. If the goal is to increase stamina and aerobic capacity, you aim for 85%.

Calculate Your Maximum Heart Rate!

When you're doing cardio to burn fat, you want to stay in the range of 65%-70% of your maximum heart rate. If the goal is to increase stamina and aerobic capacity, you aim for 85%. A normal Resting HR can vary as low as 40 BPM to as high as 100 BPM.

70 BPM is usually the average for a man, and 75 BPM is average for a woman. The resting HR should be used as an index to improve your cardiovascular fitness level, with a focus on decreasing it.

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The palpation (beats) of the Radial Pulse is accurately measured in your wrist in line with the base of your thumb. Place the tips of your index and middle fingers over the Radial Artery and apply a light pressure to it.

Do not use your thumb. It has a pulse of it's own. You may count the beats for one full minute to get the HR, or for 30 seconds and multiply by 2 for the number of BPM.

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Rsey87
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Rsey87

This article does not explain how to calculate your maximum heart rate.

Article Rated:
Jun 4, 2015 11:52pm | report
 
Laurenirick

hey rsey87
the a very generic formula is to take your age and subtract it from 220. another option is the rockport walk test. there is another test you could probably do yourself. it's a step test but I don't recall the name.

Jun 7, 2015 9:28pm | report
Deniele
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Deniele

The rockport walk test and the YMCA step-up test both test your VO2max which is a measurement of oxygen transport and utilization at maximal physical exertion. You then use a given chart to find out where your heart rate should be at so that you don't overexert yourself. They aren't tests that tell you what your max heart rate is, although they do tell you what percentage you should maintain your heart rate. To find out your max heart rate, as Laurenirick stated, take 220 and subtract it by your age. If you want to calculate your desired heart rate percentage, so for example working at 80%, you would take 220, subtract it by your age which would give you your max heart rate; then subtract your max heart rate by your resting heart rate, multiply the difference by .80 and then add your resting heart rate back to the total. It's a weird formula. A simpler but possibly less accurate way would also be to take your max heart rate and multiply it by .80 if you want to work at 80%. Hope that made sense.

Aug 26, 2015 6:22pm | report
 
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