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| Target Heart Rate |
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When you exercise, your body speeds up and so does your heart as it works to meet
your increased energy needs. But how much speeding-up of your heart is safe when
you exercise? You need the answer to this question in order to maximize your
exercise benefits while not overworking your heart.
Your target heart rate is not one rate but a range of rates (beats per minute, or
bpm), expressed as percentages of your maximum heart rate. For most healthy
people, the American Council of Sports Medicine recommends a target heart rate for
exercise ranging from 60% to 85% of your maximum heart rate, which is normally
calculated as (maximum heart rate 220 minus your age).
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| Taking Your Pulse |
Now that you know your target heart rate, check your bpm regularly as you exercise by
take your pulse. An easy way to do this is to count your heartbeats (pulse) for 10
seconds using your watch, and then multiply this number by 6 to get your bpm.
You can feel your heartbeats in several ways, such as by placing your fingers lightly
but firmly over the inside of your wrist or on your neck just below the angle of your
jaw. (Be careful not to put too much pressure on the neck; this can slow the heart down
and can be dangerous in people with blockages of blood vessels in the neck.) You can
also place your palm over your heart and count the number of beats that you feel.
If you have any questions or concerns about your exercise regimen, including your target
heart rate, consult your doctor.
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