Heart rate Totally Explained

Everything about Heart Rate totally explained

, and prescription of exercise training HR ranges)

ť 2) The most accurate formula of those examined was:

ť :HR_max = 205.8 − (0.685 * age)

ť This was found to have a Standard Deviation that, although large (6.4 bpm), was still deemed to be acceptable for the use of prescribing exercise training HR ranges.

Other often cited formulae are:
ť HR_max = 206.3 − (0.711 × age)

ť :(Often attributed to "Londeree and Moeschberger from the University of Missouri–Columbia")

ť HR_max = 217 − (0.85 × age)

ť :(Often attributed to "Miller et al. from Indiana University")

These figures are still dependent on physiology and fitness; for example an endurance runner's rates will typically be lower due to the increased size of the heart required to support the exercise, while a sprinter's rates will be higher due to the improved response time and short duration. Also, population averages are just that. Two 40-year-old males with same height, weight, strength, etc. may each have predicted heart rates of 180 (= 220-Age), but these two males could have actual Max HR 20 beats apart (for example 170-190). It's important not to guess.

Recovery heart rate

This is the amount of time after strenuous exercise that the heart takes to return to its normal rate.

Target heart rate

Target heart rate (THR), or training heart rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, age, and previous training. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there's an element called "intensity" which is expressed as a percentage. THR can be calculated by using a range of 50%–85% intensity. However, it's crucial one have an accurate MHR calculation first to ensure these calculations are meaningful (see on top of this part of information)

Affecting heart rate

Having an increase in heart rate can be for a range of reasons; arousal, stress and anxiety; highly aroused individuals are mentally and physically activated; they experience increased heart rate, respiration and sweating.

Karvonen method

The Karvonen method factors in Resting Heart Rate (HR_rest) to calculate Target Heart Rate (THR):
ť THR = ((HR_max − HR_rest) × %Intensity) + HR_rest

Example for someone with a HR_max of 180 and a HR_rest of 70:
50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm
85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm

Zoladz method

An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from HR_max. ť THR = HR_max – Adjuster ± 5 bpm

   :Zone 1 Adjuster = 50 bpm ť :Zone 2 Adjuster = 40 bpm

   :Zone 3 Adjuster = 30 bpm ť :Zone 4 Adjuster = 20 bpm

   :Zone 5 Adjuster = 10 bpm mpg32 Example for someone with a HR_max of 180:
Zone 1 (easy exercise) : 220 − age = 0; * 65 → 125 t
   Zone 2 (tough exercise): 220 − age = 0; * 85 → 155

Heart rate reserve

Heart rate reserve (HRR) is a term used to describe the difference between a person's measured or predicted maximum heart rate and resting heart rate. Some methods of measurement of exercise intensity measure percentage of heart rate reserve. Additionally, as a person increases their cardiovascular fitness, their HR_rest will drop, thus the heart rate reserve will increase. Percentage of HRR is equivalent to percentage of VO₂ reserve. ť HRR = HR_max − HR_rest

Heart rate abnormalities

Tachycardia

Tachycardia is a resting heart rate more than 100 beats per minute. This number can vary as smaller people and children have faster heart rates than average adults.

Bradycardia

Bradycardia is defined as a heart rate less than 60 beats per minute although it's seldom symptomatic until below 50 bpm. Trained athletes tend to have slow resting heart rates, and resting bradycardia in athletes shouldn't be considered abnormal if the individual has no symptoms associated with it. Again, this number can vary as smaller people and children have faster heart rates than adults. Miguel Indurain, a cyclist and five time Tour de France winner, had a resting heart rate of 28 beats per minute, one of the lowest ever recorded in a healthy human.

Further Information

Get more info on 'Heart Rate'.

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