heart rate


image credit: the very talented the Sofi’s world

If you’re keen to get fit and lose some weight in the process (and who isn’t) then a particularly useful tool is your heart rate.

That’s because it provides you with instant feedback as to your level of exertion.

Of course, you’ll need some way of measuring it whilst you’re exercising so this is where a heart rate monitor (HRM), such as those made by Polar, comes into play.

I mention them because that’s what I use but I’m sure there are several other good brands on the market. I get no kick-backs from Polar so please don’t think I’m trying to spruik their products.

Once you have a HRM then you’re going to need to calculate a few things:

1. maximum heart rate (MHR)

Apparently this decreases with age. Bugger!

The idea of using 220age is considered too simplistic nowadays although it may be close.

The best way to find your MHR is to physically exert yourself strenuously enough so as to generate the highest possible heart rate reading.

But this may be dangerous for the average person who is relatively unfit.

Fortunately, there are several proxies employing more refined methods that can be used as estimates instead. I won’t cover them here as other websites do a much better job at it than I ever could.

Suffice to say that when I calculated mine by running “all out” the other day it was 181 beats per minute (bpm).

2. resting heart rate (RHR):

This will decrease as your level of fitness improves because it’s a sign that your heart (which is a muscle) is working more efficiently.

One way to measure your RHR is to do it first thing each morning for a number of days.

But I find it’s easier to relax quietly on my bed early in the evening when I have a day off from doing exercise.

Keeping an eye on your HRM, after about 15 minutes it will have generated your lowest reading. Mine is currently 46 bpm.

3. heart rate range (HRR)

The difference between the first two numbers above. I’ve also heard it called your working heart rate (WHR).

So, in my case, it’s 18146 = 135. Simple!

OK. Now what?

Stay tuned and you’ll find out.

Kim | 71.5


7 thoughts on “heart rate

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