Target Heart Rate

Target Heart Rate

The target heart rate is the heartbeat rate a person should have during aerobic exercise (such as running, fast walking, cycling, or cross-country skiing) to get the full benefit of the exercise for cardiovascular conditioning.

To calculate the target heart rate, one common way of doing this is by using the American College of Sports Medicine Method.

To obtain cardiovascular fitness benefits from aerobic exercise, it is recommended that an individual participate in an aerobic activity at least 3-5 times a week for 20-30 minutes per session, although cardiac patients and very sedentary individuals can obtain benefits with shorter periods (15-20 minutes).

The American College of Sports Medicine Method

Using the American College of Sports Medicine Method to calculate one’s target heart rate, an individual should subtract his or her age from 220, then multiply by the desired intensity level of the workout. Then divide the answer by 6 for a 10-second pulse count. (The 10-second pulse count is useful for checking whether the target heart rate is being achieved during the workout. One can easily check one’s pulse—at the wrist or side of the neck—counting the number of beats in 10 seconds.)

For example, a 20-year-old wishing to exercise at 70% intensity, would employ the following steps:
Maximum Heart Rate – 220 – 20 = 200

Target Heart Rate – 200 ´ 0.70 =140

10-second Pulse Count – 140 ¸ 6 =23

To work at the desired level of intensity, this 20-year-old would strive for a target heart rate of 140 beats per minute, or a 10-second pulse count of 23. 

Advertisements
This entry was posted in Nutrition and tagged by Manbir & Gurpreet. Bookmark the permalink.

About Manbir & Gurpreet

Gurpreet Kaur’s journey in this world .... Gurpreet Kaur was a Musician. She was a singer and a composer of music. Her interest was composing and singing Gurbani Shabads in Indian Classical style. She sang Shabads in All the Raags mentioned in Sri Guru Granth Sahib Ji. She also taught Gurmat Sangeet at Gurmat Gian Missionary College, Jawadi, Ludhiana. Elder child to Pushpinder Kaur and Dr. Brig. Harminder Singh, was born in Amritsar on 13th Jan 1962. She attended various convent schools as a child because her father would get frequent Army postings as a dental surgeon. She graduated with Music Honors from Govt. College for Women, Chandigarh. Music was her hobby and she composed and sang Raag based Gurbani Shabads. Doing Kirtan was part of growing up nurtured by her parents. She learned music from her father Dr. Brigadier Harminder Singh who was a dental surgeon in Indian Army and a very good singer himself. Gurpreet’s Bhua (father’s sister), Ajit Kaur retied as a Head of Department of Music from Govt. College for Women Ludhiana, and was a renounced Punjabi singer of her time. Gurpreet Kaur also learned nuances of Indian Classical Music from Pandita Sharma. She was a mother of three children, and a grandmother. Her daughter Keerat Kaur is a Computer Engineer. Her two sons Gurkeerat Singh and Jaskeerat Singh are doctors in USA. Her daughter Keerat Kaur too was part of her group ~ Gurmat Gian Group. Gurpreet Kaur left this world at the age of 54yrs on 12th Sept 2016 in Baltimore USA. She had recorded around 25 cds of Gurbani Keertan. 'Raag Ratan' Album (6 CDs) is a Compilation of Shabads in All the 31 Sudh Raags of Sri Guru Granth Sahib Ji. 'Gauri Sagar' Album (3 CDs) is a Compilation of All forms of Raag Gauri in Sri Guru Granth Sahib Ji. 'Nanak Ki Malhaar' ~ ((3 CDs) is an album of Raag Malhar Shabads in various forms of Malhar. 'Gur Parsaad Basant Bana' ~ (3 CDs) is an album of Shabads in Raag Basant sung in various forms of Raag Basant. Har Ki Vadeyai Sarni Aayea Sewa Priya Kee Preet Piyaree Mohan Ghar Aavho Karo Jodariya Mo Kao Taar Le Raama Taar Le Tere Kavan Kavan Gun Keh Keh Gawan Mera Baid Guru Govinda Saajanrraa Mera Saajanrraa

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s