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This article is brought to you by Base Training
Are your workouts effective? Or not? How will you know? It's simple. Measure your heart rate. Generally speaking when you exercise at 60 to 75% of your maximum heart rate, you will burn fewer calories. If you exercise at 75 to 85% you burn even more.
When exercising we must have a specific heart rate in order to get results.
First of all we have to measure our heartbeat at rest, that is, how many times our heart beats per minute. We can do this either as soon as we wake up or just before bedtime. The average resting heart rate is 60 to 100 beats per minute for children over 10 years and adults, while for athletes it is 40 to 60 beats per minute.
When we exercise and want to measure the heart rate, we can place the first two fingers on the inside of the wrist and press lightly. Measure the pulses for 10 seconds and multiply by 6 to find the pulses per minute.
The following is a guide that presents the average heart rate for each age (50-85%) and the maximum heart rate (100%).
-20 years 100-170 beats per minute, 200 beats per minute
-30 years 95-162 beats per minute, 190 beats per minute
-35 years 93-157 beats per minute, 185 beats per minute
-40 years 90-153 beats per minute, 180 beats per minute
-45 years 88-149 beats per minute, 175 beats per minute
-50 years 85-145 beats per minute, 170 beats per minute
-55 years 83-140 beats per minute, 165 beats per minute
-60 years 80-136 beats per minute, 160 beats per minute
-65 years 78-132 beats per minute, 155 beats per minute
-70 years 75-128 beats per minute, 150 beats per minute
In addition to the intensity of the exercise, the heart rate shows how fit one is.If you do aerobics regularly the heart becomes stronger as it pumps more blood every time it beats and needs less pulses per minute to function. Finally, if you are fit enough, your heart rate will return to normal more quickly after exercise.
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