The Formula For Finding Your Maximum Heart Rate Mhr Is Monitoring Your Heart, Its Beat, and Your Fitness Goals

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Monitoring Your Heart, Its Beat, and Your Fitness Goals

Just like any other muscle, the heart gets stronger and more efficient the more you “train” it, especially if you train your heart to the max. If you want to know how well and how efficiently you are training your heart during exercise, you need to monitor your heart rate.

The heart is your body’s blood pump. Despite its small size (about the size of a clenched fist) compared to other organs in the human body, it is a very powerful organ made up of strong muscles called cardiac muscles.

Heart muscles work involuntarily – meaning you can’t control them at will. Throughout the day, they expand and contract in a regular rhythm as the heart pushes nutrient- and oxygen-rich blood to the rest of the body.

Therefore, your heart plays a crucial role in the proper and normal functioning of your body. If oxygen and nutrients do not reach their destination in the right amount and at the right time, your body begins to suffer.

You need to keep your heart strong, healthy and fit with regular exercise. By exercising regularly and at the right intensity, you can either maintain the strength of your heart or improve it so that it can withstand greater stress (such as in active and sports people).

In this article, you’ll learn about two important types of heart-related numbers that you need to know when working towards your fitness goals: maximum heart rate and target heart rate.

Maximum heart rate

When you’re not doing anything physically stressful or strenuous, your heart beats at a normal, regular pace. This rate is called your resting heart rate (HRrest or RHR). When you exercise or engage in strenuous activity, your heart beats faster to compensate for the oxygen and nutrient needs of different parts of your body.

But your heart has a limit. This upper limit is called your maximum heart rate, often referred to as HRmax or maximum heart rate (MHR). In the language expressed bpm or beats per minute, is the rate at which your heart beats and pumps blood the fastest and hardest without showing irregular behavior (ie, atrial fibrillation or ventricular fibrillation). Your maximum HR will vary depending on your age and gender.

Your maximum HR is also often associated with your maximum oxygen consumption. As your HR nears its peak, so does your oxygen consumption. This maximum rate of oxygen uptake is called your VO2max and is an indication of your aerobic capacity and fitness.

Determination of maximum HR

If you want an accurate reading of your HRmax, get a cardiac stress test under medical supervision. To do this, you need special equipment, and the cost of this is often expensive.

An easier method, although it will never match the accuracy of a lab-based cardiac stress test, is to calculate your HRmax using your heart rate. It is usually enough to read the pulse rate and use the formula. There are several formulas for this and they vary in confidence level and degree of accuracy.

Fortunately, you can find a middle ground between an expensive heart diagnostic test and a do-it-yourself method with a formula. This middle ground involves the use of heart rate monitors. Many people, athletes and non-athletes alike, use heart rate monitors to track their heart rate and set a target HR.

Purpose HR and its benefits

In addition to HRmax, another type of heart rate you’ll want to track is your target heart rate, which some call your exercise heart rate (THR). This value is expressed as a percentage of your HRmax and refers to the HR you need to reach during exercise to benefit from the exercise. The exact calculation of your HRmax takes into account your HRmax, your current physical condition, your current fitness level, and your previous level of exercise or activity.

The HR range of your workout depends on your training goal. For example, if you’re working out to burn those love handles, you should aim for a heart rate between 60 and 70 percent of your HRmax. In this range, your body enters the fat burning zone.

Again, there are different methods and formulas to calculate your target HR. For general purposes, the easiest way is to multiply the intensity range by HRmax. So, if you’re aiming for those love handles, find 60% and 70% of your HRmax and keep your heart in that range during your workout.

A more accurate calculation takes into account your resting heart rate (RHR or HRrest). This last method uses Karvonen’s formula. Another method uses Zoladz’s formula, which involves subtracting “regulator” values ​​(depending on the expected intensity zone or level) from HRmax.

If you find manually calculating your heart rate to be a hassle, you can always use electronic calculators online or invest in a reliable and accurate heart rate monitor so you can track your heart rate workouts and exercise progress.

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