Posts Tagged ‘ heart rate ’

Target Heart Rate

Heart Rate

Heart rate is an important aspect to consider when doing any type of physical activity. Your heart rate is how many beats per minute (bmp) that your heart exerts and is calculated by measuring your pulse. A normal heart rate also known as your resting heart rate is taken when your body is at rest with no stressors affecting it. On average, an adult’s resting heart rate can range anywhere form 60 beats per minute to 100.

Measuring Heart Rate

In order to measure your resting heart rate, simply take your first two fingers and place them either on your wrist or neck until you find where you are able to feel your pulse. Once you can feel your pulse, count the amount of beats you feel over the course of 30 seconds then multiply that number by two in order to get your bmp or beats per minute.

Target Heart Rate

When working out or participating in any sort of physical activity it is important to take into consideration your target heart rate.  Your target heart rate is the desired range at which your body benefits the most from your workout. It is usually in the range of 50-100 percent of your maximum heart rate. In order to figure out your maximum heart rate, you must take your age and subtract that number from 220. This number is going to be your maximum heart rate and depending on the percent, at which you desire to train at, multiply your max heart rate by that specific percent.

 

Source: WebMD

Image source: homefitnessequipment.org

Written by: Heather Coffman

 

***Below is a chart to reference the range at which you would like your target heart rate to be at.

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Office Workout

Today’s workforce is spending increasingly more time at their desks where many do not have the opportunity to exercise. According to the surgeon general, one should engage in at least thirty minutes of moderate level exercise five days a week but in today’s society, few full time workers have time or desire to do so after a long day in the office. Luckily there are quick exercises that can be done without having to leave your desk.

Sitting at a desk for extended periods of time can cause back pain, headaches, stiffness, decreased circulation and ultimately decreased productivity, but this can be prevented by getting your blood pumping and getting in your target heart rate zone.
This can be achieved with 60 second bursts of activity that can be done almost anywhere! Just stand up and pick one of the following exercises to pump up your heart rate:

• Jumping Jacks for 60 seconds. Ladies take off your heels to prevent ankle or foot injuries!
• High Knees- bring your knees one at a time up to your chest as quickly as possible for 60 seconds.
• Jumping Rope: simulate the movement of jumping rope for 60 seconds. Hop on alternate feet, or on both feet at once. An easier version is to simulate the arm motion of turning a rope, while alternately tapping the toes of each leg in front.
• While seated, pump both arms over your head for 30 seconds, then rapidly tap your feet on the floor, football-drill style, for 30 seconds. Repeat 3-5 times.
• If your office is spacious enough or there is a room with no obstructions, walk around the room briskly for 30 seconds and repeat this 3-5 times
• Or do walk-lunges or squats in your office or a vacant room.
• Always take the stairs and try to park your car father and farther from the front door every day. Just a few extra steps per day can help maintain your cardiovascular health

Muscle Strengthening
• While in a seated position, lift one leg so that it is parallel to the ground and hold in this position for two seconds. Do 15 lifts on each leg
• Desk push-ups can be done by leaning hands on the desk and stretching your legs out behind you until your back is flat. Just 15 push-ups is enough to stimulate your muscles and even increase your heart rate Stretching
• Stretching is important to maintain circulation and reduce muscle and joint stiffness
• Reach both arms as high as you can while keeping your core tight for support
• Stand up and try to touch your toes while keeping your back as flat as possible

Simple daily exercises like the ones listed above are a great way to fit in your workout during a long day of work. The benefits are numerous and the time commitment is minimal. A short workout is better than no workout at all. And even a little bit of effort can start making a difference in your daily life.

Story by: Erica

Sources: webMD, MSNBC