What is the recommended speed of exercise?
Fitness experts recommend an attempt to achieve and maintain the speed of exercise to a specific extent known as the target heart rate during exercise. This range of heart rate varies in individuals, but can be calculated using a formula known as the carvonne method. In general, the formula takes into account age, maximum heart rate and resting heart rate for calculating the most effective frequency of exercise. Inappropriate individuals and beginning exercisers will want to start with 50% intensity, while more fit or experienced exercisers may want to work with 65% intensity or higher. The carvonne method takes into account both the lower end of the intensity range and to the top, which is usually 85-90%.
Receiving a sample intensity range 50-85 %, the range in which one wants to maintain the speed of exercise for the duration of the exercise is calculated as follows: Target heart rate (TH) = ((MAXHR - RHR) x intensity %) + RHR. Maximum heart rate, or what is considered to be the maximum safe srdeThe frequencies during exercise can be determined by deducting the age of a person from 220, so the 30-year-old should have Maxhr from 190. The starting heart rate can be measured by taking a pulse and counting the number of rhythms for one minute.
If the individual's MAXHR 190, RHR 70 and the required intensity range of 60-85%, then the exercise pulse speed of this person can be calculated using the Karvonen method. First, the lower end of the range must be determined: Thr = ((190-70) x 0.60) + 70 = 142 rhythms per minute. Further, High End: Thr = ((190 - 70) x 0.85) + 70 = 172. Therefore, the speed of the pulse exercise should be maintained during exercise to achieve 142 to 172 beats per minute to achieve cardiovascular fitness.
Maintaining the target heart rate will ensure that the exercise carries out brings improvement of cardiovascular health. It is also an intensity indicator that can predict the efficiency of a particular form of exerciseof it. This can help assess its value as a fat burning method.
During exercise, increased oxygen requirements mean that the heart must beat faster to deliver more oxygen to these work muscles to use it to produce energy. The oxygen is drawn into the lungs where it breaks out of the heart to capture it to pick it up before it is drawn back by the heart and out to the body for delivery. For the transport of larger oxygen volume for a specified period of time-for example, during a 30-minute cardio training-the heart rate must increase from its extent to its resting pulse frequency.
The indicator of cardiovascular condition is a volumetric acid that can carry the amount of blood that leaves the hearts with each rhythm. Fit person will be more efficient in receiving oxygen than an inappropriate person, which means that the heart of the individual will not have to beat so many times in a minute to add the amount of oxygen that the body requires. The resting heart rate (RHR) will be lower, usually below 70 beats perA minute for the individual's fit and the speed of exercise, which corresponds to the resting heart rate, will also be lower. Training of the cardiovascular system by exercising within the target range of heart rate will be more efficient over time and will reduce the resting heart rate.