Heart rate From Wikipedia, the free encyclopedia Heart rate is the number of heartbeats per unit of time,

typically expressed as beats per minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or sleep. The measurement of heart rate is used by medical professionals to assist in the diagnosis and tracking of medical conditions. It is also used by individuals, such as athletes, who are interested in monitoring their heart rate to gain maximum efficiency from their training. The R wave to R wave interval (RR interval) is the inverse of the heart rate. [edit]Measurement Heart rate is measured by finding the pulse of the body. This pulse rate can be measured at any point on the body where the artery's pulsation is transmitted to the surface by pressuring it with the index and middle fingers; often it is compressed against an underlying structure like bone. The thumb should not be used for measuring another person's heart rate, as its strong pulse may interfere with correct perception of the target pulse.[1] Possible points for measuring the heart rate are:

1. The ventral aspect of the wrist on the side of the thumb (radial artery). 2. The ulnar artery. 3. The neck (carotid artery). 4. The inside of the elbow, or under the biceps muscle (brachial artery). 5. The groin (femoral artery). 6. Behind the medial malleolus on the feet (posterior tibial artery). 7. Middle of dorsum of the foot (dorsalis pedis). 8. Behind the knee (popliteal artery). 9. Over the abdomen (abdominal aorta). 10. The chest (apex of heart), which can be felt with one's hand or fingers. However, it is possible
to auscultate the heart using a stethoscope.

11. The temple (superficial temporal artery). 12. The lateral edge of the mandible (facial artery).
13. The side of the head near the ear (basilar artery)

A more precise method of determining pulse involves the use of an electrocardiograph, or ECG (also abbreviated EKG). Continuous electrocardiograph monitoring of the heart is routinely done in many clinical settings, especially in critical care medicine. Commercial heart rate monitors are also available, consisting of a chest strap with electrodes. The signal is transmitted to a wrist receiver for display. Heart rate monitors allow accurate measurements to be taken continuously and can be used during exercise when manual measurement would be difficult or impossible (such as when the hands are being used). Recently, several applications for smart phones have been developed which can measure the heart rate without any external device, see for example: Magic Heart Rate. [edit]At rest The resting heart rate (HRrest) is a person's heart rate when they are at rest, that is lying down but awake, and not having recently exerted themselves. The typical resting heart rate in adults is 60-90 bpm,[2]with rates below 60 bpm referred to as bradycardia, and rates above 100 bpm referred to as tachycardia. Conditioned athletes often have resting heart rates below 60 bpm, with values of below 40 bpm not unheard of. For instance, cyclist Lance Armstrong has been known to have resting heart rates to as low as around 32 bpm; cyclist Miguel Indurain had a resting heart rate of 28 bpm.
[3]

The low pulse in conditioned athletes is due to the reduced demand on the heart by the peripheral

muscles due to their greater efficiency. Hypertrophy, which is enlargement and thickening of cardiac muscle tissue can also account for a lower heart rate, therefore enabling a higher volume of blood being pumped at each beat (i.e. higher stroke volume). [edit]In children The normal heart rate in children is variable and depends on the child's age. Children exercising can have heart rates up to 200 bpm. [edit]Maximum This section does not cite any references or sources. Please help improve this section by adding citations to reliable sources. Unsourced material may be challenged and removed. (October 2011) The maximum heart rate (HRmax) is the highest heart rate an individual can safely achieve through exercise stress, and depends on age. The most accurate way of measuring HRmax is via a cardiac stress test. In such a test, the subject exercises while being monitored by an EKG. During the test, the intensity of exercise is periodically increased (if a treadmill is being used, through increase in speed or slope of the treadmill), continuing until certain changes in heart function are detected in the EKG, at which point the subject is directed to stop. Typical durations of such a test range from ten to twenty minutes.
[4]

Standard textbooks of physiology and medicine mention that heart rate (HR) is readily calculated from the ECG as follows: HR = 1,500/RR interval in millimeters, HR = 60/RR interval in seconds, or HR = 300/number of large squares between successive R waves.[citation needed] In each case, the authors are actually referring to instantaneous HR, which is the number of times the heart would beat if successive RR intervals were constant. Conducting a maximal exercise test can require expensive equipment. People just beginning an exercise regimen are normally advised to perform this test only in the presence of medical staff due to risks associated with high heart rates. For general purposes, people instead typically use a formula to estimate their individual maximum heart rate. [edit]Formula

Fox and Haskell formula; widely used. Various formulas are used to estimate individual maximum heart rates, based on age, but maximum heart rates vary significantly between individuals.[5] Even within a single elite sports team, such as Olympic rowers in their 20s, maximum heart rates can vary from 160 to 220.[5] This variation is as large as a 60 or 90 year age gap by the linear equations given below, and indicates the extreme variation about these average figures. The most common formula encountered, with no indication of standard deviation, is: HRmax = 220 age The formula has been attributed to various sources, but is widely thought to have been devised in 1970 by Dr. William Haskell and Dr. Samuel Fox.[5] Inquiry into the history of this formula reveals that it was not developed from original research, but resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations.[6] It gained widespread use through being used by Polar Electro in its heart rate

monitors,[5] which Dr. Haskell has "laughed about",[5] as it "was never supposed to be an absolute guide to rule people's training."[5] While the most common (and easy to remember and calculate), this particular formula is not considered by reputable health and fitness professionals to be a good predictor of HRmax. Despite the widespread publication of this formula, research spanning two decades reveals its large inherent error (Sxy = 711 b/min). Consequently, the estimation calculated by HRmax = 220 age has neither the accuracy nor the scientific merit for use in exercise physiology and related fields.[6] A 2002 study[6] of 43 different formulae for HRmax (including the one above) concluded the following:

1. No "acceptable" formula currently existed, (they used the term "acceptable" to mean
acceptable for both prediction of VO2, and prescription of exercise training HR ranges) 2. The formula deemed least objectionable was:

HRmax = 205.8 (0.685 age) This was found to have a standard deviation that, although large (6.4 bpm), was still considered to be acceptable for the use of prescribing exercise training HR ranges. Other often cited formulae are:

HRmax = 206.3 (0.711 age)

(Often attributed to "Londeree and Moeschberger from the University of Missouri")

HRmax = 217 (0.85 age)

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

HRmax = 208 (0.7 age)

(Another "tweak" to the traditional formula is known as the Tanaka method. Based on a study of thousands of individuals, a new formula was devised which is believed to be more accurate).
[7]

In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formulaHRmax = 206.9 (0.67 age) and a nonlinear equationHRmax = 191.5 (0.007 age2). The linear equation had a confidence interval of 58 bpm and the nonlinear equation had a tighter range of 25 bpm. Also a third nonlinear equation was produced HRmax = 163 + (1.16 age) (0.018 age2).[8]

These figures are very much averages, and depend greatly on individual 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. While each may have predicted heart rates of 180 (= 220 age), these two people could have actual HRmax 20 beats apart (e.g., 170190). Further, note that individuals of the same age, the same training, in the same sport, on the same team, can have actual HRmax 60 bpm apart (160 to 220):
[5]

the range is extremely broad, and some say "The heart rate is probably the

least important variable in comparing athletes."[5] The 2010 research conducted at Northwestern University revised the maximum heart rate formula for women. According to Martha Gulati, et al., it is: HRmax = 206 (0.88 age)[9][10] A study from Lund, Sweden gives reference values (obtained during bicycle ergometry) for men: HRmax = 203.7 / (1 + exp (0.033 x (age - 104.3)))[11] and for women: HRmax = 190.2 / (1 + exp (0.0453 x (age - 107.5)))[12] [edit]Target rate This section does not cite any references or sources. Please help improve this section by adding citations to reliable sources. Unsourced material may be challenged and removed. (October 2011) The Target Heart Rate or Training Heart Rate (THR) 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 mostly on age; however, a person's physical condition, gender, and previous training also are used in the calculation. Below are two ways to calculate one's THR. In each of these methods, there is an

element called "intensity" which is expressed as a percentage. The THR can be calculated as a range of 65%85% intensity. However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful (see above). Example for someone with a HRmax of 180(age 40, estimating HRmax As 220 age): 65% Intensity: (220 (age = 40)) 0.65 117 bpm 85% Intensity: (220 (age = 40)) 0.85 153 bpm [edit]Karvonen method The Karvonen method factors in resting heart rate (HRrest) to calculate target heart rate (THR), using a range of 5085% intensity: THR = ((HRmax HRrest) % intensity) + HRrest Example for someone with a HRmax of 180 and a HRrest of 70: 50% Intensity: ((180 70) 0.50) + 70 = 125 bpm 85% Intensity: ((180 70) 0.85) + 70 = 163 bpm [edit]Zoladz method An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from HRmax: THR = HRmax Adjuster 5 bpm Zone 1 Adjuster = 50 bpm Zone 2 Adjuster = 40 bpm Zone 3 Adjuster = 30 bpm Zone 4 Adjuster = 20 bpm Zone 5 Adjuster = 10 bpm Example for someone with a HRmax of 180: Zone 1(easy exercise): 180 50 5 125 135 bpm Zone 4(tough exercise): 180 20 5 155 165 bpm

[edit]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 HRrest will drop, thus the heart rate reserve will increase. Percentage of HRR is equivalent to percentage of VO2 reserve. HRR = HRmax HRrest This is often used to gauge exercise intensity (first used in 1957 by Karvonen).[13] Karvonen's study findings have been questioned, due to the following:

The study did not use VO2 data to develop the equation.

Only six subjects were used, and the correlation between the percentages of

HRR and VO2 max was not statistically significant.[14] [edit]Recovery heart rate Recovery heart rate is the heart rate measured at a fixed (or reference) period after ceasing activity, typically measured over a one minute period. A greater reduction in heart rate after exercise during the reference period indicates a betterconditioned heart. Heart rates that do not drop by more than 12 bpm one minute after stopping exercise are associated with an increased risk of death.[15] Training regimes sometimes use recovery heart rate as a guide of progress and to spot problems such as overheating or dehydration.[16] After even short periods of hard exercise it can take a long time (about 30 minutes) for the heart rate to drop to rested levels. [edit]Abnormalities

[edit]Tachycardia Main article: 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. [edit]Bradycardia Main articles: Bradycardia and Athlete's heart Bradycardia is defined as a heart rate less than 60 beats per minute although it is seldom symptomatic until below 50 bpm when a human is at total rest. This number can vary as children and small adults tend to have faster heart rates than average adults. Bradycardia may be associated with medical conditions such as hypothyroidism. Trained athletes tend to have slow resting heart rates, and resting bradycardia in athletes should not be considered abnormal if the individual has no symptoms

associated with it. For example Miguel Indurain, a Spanish 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. [edit]Arrhythmia Main article: Arrhythmia Arrhythmias are abnormalities of the heart rate and rhythm (sometimes felt as palpitations). They can be divided into two broad categories: fast and slow heart rates. Some cause few or minimal symptoms. Others produce more serious symptoms of lightheadedness, dizziness and fainting. [edit]Ventricular assist device A body with a ventricular assist device, or VAD, installed as an aid to a failing heart will sometimes have no heart beat or pulse and therefore no heart rate,

because many VADs are continuous flow pumps. [edit]As a risk factor A number of investigations indicate that faster resting heart rate has emerged as a new risk factor for mortality in homeothermic mammal s, particularly cardiovascular mortality in human beings. Faster heart rate may accompany increased production of inflammation molecules and increased production of reactive oxygen species in cardiovascular system, in addition to increased mechanical stress to the heart. There is a correlation between increased resting rate and cardiovascular risk. This is not seen to be "using an allotment of heart beats" but rather an increased risk to the system from the increased rate.[17] An Australian-led international study of patients with cardiovascular disease has

shown that heart beat rate is a key indicator for the risk of heart attack. The study, published in The Lancet (September 2008) studied 11,000 people, across 33 countries, who were being treated for heart problems. Those patients whose heart rate was above 70 beats per minute had significantly higher incidence of heart attacks, hospital admissions and the need for surgery. University of Sydney professor of cardiology Ben Freedman from Sydney's Concord hospital, said "If you have a high heart rate there was an increase in heart attack, there was about a 46 percent increase in hospitalizations for nonfatal or fatal heart attack."[18] Standard textbooks of physiology and medicine mention that heart rate (HR) is readily calculated from the ECG as follows: HR = 1,500/RR interval in millimeters, HR = 60/RR interval in seconds, or HR = 300/number of large squares between successive R waves. In each case, the authors are actually referring to instantaneous HR, which is the number of times the heart would beat if successive RR intervals

were constant. However, because the above formula is almost always mentioned, students determine HR this way without looking at the ECG any further.

Formula Karvonen adalah formula matematik yang membantu anda menentukankadar sasaran jantung anda (HR) latihan zon. Formula yang menggunakan kadarjantung maksimum dan berehat dengan intensiti latihan yang dikehendaki untukmendapatkan kadar sasaran jantung. Kadar sasaran jantung = ((max HR - berehat HR) % Intensiti) + HR contohberehat Jika kadar jantung maksimum tidak boleh diukur secara langsung, ia bolehdianggarkan dengan menggunakan 220 formula tolak umur anda (lihat jadual inimaks kadar denyutan jantung). Juga, nilai purata sebanyak 70 bpm bolehdigunakan untuk kadar jantung berehat jika ia tidak diketahui. Lihat juga KadarJantung Rehat dan panduan ini untuk mengukur kadar jantung. Contoh Latihan Jantung Kadar Zon Sebagai contoh, untuk 25 tahun lama yang mempunyai kadar jantung berehat 65 tahun, yang mahu tahu kadar denyutan jantung latihan untuk tahap intensiti 60% - 70%. Latihan Minimum Jantung Kadar: 220 - 25 (Usia) = 195 195 - 65 (Rest. HR) = 130 130 x 0,60 (min. Intensiti) + 65 (Rest. HR) = 143 Beats / Saat Latihan maksimum Jantung Kadar: 220 - 25 (Usia) = 195 195 - 65 (Rest. HR) = 130 130 x 0,70 (Max. Intensiti) + 65 (Rest. HR) = 156 Beats / Saat Oleh itu, latihan jantung zon kadar beliau akan menjadi 143-156 denyutan seminit

Fitness Training Fitness Training > Facts > Fitness Components > Aerobic Endurance > Heart Rate > Karvonen Formula Karvonen Formula The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. Target Heart Rate = ((max HR resting HR) %Intensity) + resting HR example If the maximum heart rate cannot be measured directly, it can be estimated using the formula 220 minus your age (see this table of heart rate max). Also, an average value of 70 bpm can be used for resting heart rate if it is not known. See also Resting Heart Rate, and this guide to measuring heart rate. Example Training Heart Rate Zone For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart rate for the intensity level 60% - 70%. His Minimum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute His Maximum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute His training heart rate zone will therefore be 143-156 beats per minute. Definition: The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts. Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):

206.9 - (0.67 x 23 (age)) = 191 191 - 65 (resting heart rate) = 126 126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107 82 + 65 (resting heart rate) = 147 107 + 65 (rhr) = 172 The target heart rate zone for this person would be 147 to 172

Heart Rate Reserve... How to Determine Your Heart Rate Training Zone

Kadar jantung rizab ialah perbezaan antara kadar jantung maksimum dan kadar jantung berehat anda. Terdapat hubungan antara kadar jantung dan penggunaan oksigen - terutamanya pada keamatan yang terdiri daripada 50-90% VO2 max (1). Jadi tradisional, intensiti senaman telah ditetapkan sebagai peratusan kadar jantung maksimum (dikira sebagai 220 - umur). Sebagai contoh, seorang yang berusia 30 tahun dengan kadar jantung maksimum 190bpm mungkin melatih pada maksimum 75% atau 143bpm. Salah satu masalah dengan persamaan 220-umur adalah bahawa ia tidak membuat sebarang elaun untuk perbezaan individu dalam kadar jantung berehat.Dengan memasukkan kadar rizab jantung ke dalam persamaan, teori zon latihan yang lebih tepat boleh ditentukan. Formula Karvonen menggunakan rizab kadar jantung untuk mengira zon latihan yang berdasarkan kedua-dua maksimum DAN kadar jantung berehat. Heres itu formula sebenar:

Heres contoh 50year lama dengan kadar jantung berehat daripada 65bpm yang mahu melatih pada maksimum 70% 220 50 = 170bpm (kadar jantung maksimum) 170 65 = 105bpm (kadar rizab jantung) (105 x 0.7) + 65 = 139bpm

Menggunakan formula Karvonen kadar jantung sasaran ini orang yang bekerja sebagai 139bpm. Untuk mewujudkan zon anda mungkin mahu menolak iaitu 129 hingga 139bpm Menggunakan 220 umur formula tradisional orang yang sama ini akan mempunyai kadar sasaran jantung 119bpm, yang ini adalah sangat rendah (220 50 x 0,7). Nilainya mencatatkan bahawa formula Karvonen hampir selalu mengira sasaran kadar degupan jantung yang lebih tinggi daripada 220 usia. Di sini adalah panduan kasar kepada zon perbezaan kadar jantung dan penyesuaian mereka mendapatkan Pemulihan Zon - 60% hingga 70% Latihan pemulihan aktif jatuh ke dalam zon ini (secara ideal ke akhir lebih rendah).Berguna juga untuk latihan pra-musim awal musim dan tertutup rentas apabila badan perlu untuk pulih dan menyihatkan. Aerobik Zon - 70% hingga 80% Menjalankan dalam zon ini akan membantu untuk membangunkan sistem aerobik dan khususnya keupayaan anda untuk mengangkut dan menggunakan oksigen.Berterusan atau panjang, latihan ketahanan jarak perlahan jatuh di bawah ini zon kadar jantung. Zon anaerobik 80% kepada 90% Latihan dalam zon ini akan membantu untuk meningkatkan keupayaan badan anda untuk berurusan dengan asid laktik. Ia juga boleh membantu meningkatkan ambang laktat anda. Adalah penting untuk ingat bahawa kadar jantung rizab kaedah menetapkan intensiti senaman adalah tidak cara yang sempurna. Pertama, menganggarkan pusat maksimal seseorang telah menunjukkan mempunyai ketidaktepatan berbanding dengan ujian makmal (2) - di mana intensiti senaman meningkat sehingga dataran kadar jantung didapati. Kedua, kadar rizab jantung memberitahu kita apa-apa tentang ambang laktat atau anaerobik

seseorang. Oleh data rakaman kadar jantung sepanjang sisi titik di mana ambang laktat difikirkan berlaku, latihan jauh lebih berkesan pelan boleh dirangka.

Burn Fat With The Karvonen Formula

Fat loss clearly stands out as the chief reason clients enlist my services as a personal trainer. Although many have little or no prior exercise experience, some perform semi-regularcardiovascular exercise and still see no significant changes in their body. If youre thinking: You mean to tell me that even if I finally get off my butt and do cardio I still might not lose fat? I am sorry to break the news to you, but the answer is, yes. The sustained intensity and duration of your cardiovascular activity dictate whether or not you burn fat. Think of fat as nothing more than a storehouse of calories. Every day you consume a quantity of calories in the form of food. You offset that with the amount of calories you burn every day through physical activity, and even while at rest (called the basal metabolic rate). To put it simply: You have calories in and calories out. If your calories in are greater than your calories out, the excess is stored as fat. Reverse the two and you lose fat. When doing cardio, it is possible to burn fat with the Karvonen Formula, a mathematical formula that determines your target heart rate zone. If you maintain your target heart rate, you will get the most out of your cardio workouts. Heres how to can burn fat with the Karvonen Formula.

Understand Heart Rate Two factors determine whether you utilize fat as a source of energy during exercise: intensity and duration. It takes your body a little while to begin the fat-burning process, so you must be able to sustain the activity for a prolonged period of time in order to ensure you are burning fat. Consequently, activities that require near maximal effort, such as weight training (which cannot be sustained for long periods of time), do not rely on fat as the primary source for energy. I generally start a client with 20 minutes and steadily increase the duration as they become accustomed to the activity.

The intensity of cardiovascular exercise is measured in beats per minute. When you exercise, your heart rate increases. This increase occurs as a result of a greater demand for oxygen by the working muscles in your body. The more intense the activity, the more oxygen is required and the heart, in turn, must beat faster to meet this need. However, if the intensity of the activity increases too much, your body is unable to process fat as a source of energy and switches to a different energy production method called anaerobic glycolysis. In order to keep from switching to that alternate energy production system, you must keep your heart rate from getting too high.

Use The Karvonen Formula You can burn fat with the Karvonen Formula, which is used to calculate where your heart rate should be during cardiovascular exercise in order to burn a significant amount of fat. Your age and resting heart rate (RHR) are used in the calculations. These are the two formulas used to calculate the upper and lower end of your zone: Lower: 220 AGE RHR x 70% + RHR Upper: 220 AGE RHR x 85% + RHR The Centers for Disease Control and Prevention recommend a range of 50%-70% for moderateintensity physical activity and 70%-85% for vigorous-intensity physical activity. If you are unsure as to which range you should use to burn fat with the Karvonen Formula, begin with the moderate range. If you are able to stay in the range for 45 minutes, then you are ready to train in the vigorous range. Remember to stay in your zone for at least 20 minutes to ensure your body engages in the fat-burning process. The longer you stay in your zone, the more you will burn fat with the Karvonen Formula.

Monitor your pulse A convenient way to monitor your pulse is to use a heart rate monitor. Although there are many styles to choose from, the basic design is the same: a sensor strap goes around your chest and transmits a signal to a watch you wear around your wrist. Most watches allow you to program your zone (or even calculate it for you) and use a combination of tones to alert you if you are outside your target zone. I recommend the Polar heart-rate monitor. Polar manufactures sturdy, waterproof products that interact with most commercial-grade cardiovascular equipment. getting physical

Remember, cardiovascular exercise is anything that elevates your heart rate for an extended period of time. Whether its running, power walking, swimming, or cleaning the house (yes, that can be cardio too), so long as you stay within your zone you are calling upon your storehouse of energy (i.e., fat) to fuel the activity. Perform that activity regularly enough to offset the calories you put in your body (i.e., food) and you most certainly will lose fat. It will not happen overnight, but it will happen. Jeff Mendoza is an NFPT certified and insured personal trainer with over 10 years experience helping others achieve their individual health and fitness goals through the development and implementation of cutting-edge, exciting and effective training programs. Jeff lives in SW Ranches, FL, where he certainly enjoys the Sunshine State lifestyle. When not training one of his clients (or working out himself), he loves spending time with his wife and kids, riding his purple Harley, or playing PS3. Resources: Read more: http://www.askmen.com/sports/bodybuilding_200/241b_fitness_tip.html#ixzz1n1VUCWPp Cara: Hilangkan Berat Dalam tidur kamu Kehilangan lemak dengan jelas menonjol sebagai pelanggan sebab ketua mendapatkan perkhidmatan saya sebagai pelatih peribadi. Walaupun banyak mempunyai sedikit atau tiada pengalaman menjalankan terlebih dahulu, beberapa melaksanakan separuh regularcardiovascular senaman dan masih melihat sebarang perubahan penting dalam badan mereka. Jika anda berfikir: "Anda amat bermakna untuk memberitahu saya bahawa walaupun saya akhirnya sampai punggung saya dan melakukan kardio saya masih tidak akan kehilangan lemak?" Saya minta maaf untuk memecahkan berita itu kepada anda, tetapi jawapannya ialah, ya. Keamatan yang mapan dan tempoh aktiviti kardiovaskular anda menentukan sama ada atau tidak anda membakar lemak. Berfikir lemak sebagai tidak lebih daripada gudang kalori. Setiap hari anda mengambil kuantiti kalori dalam bentuk makanan. Anda mengimbangi bahawa dengan jumlah kalori anda membakar setiap hari melalui aktiviti fizikal, dan walaupun ketika rehat (dipanggil kadar metabolik pangkal). Untuk meletakkan hanya: Anda mempunyai "kalori dalam" dan "kalori" Jika "kalori dalam" anda adalah lebih besar daripada anda "kalori keluar," lebihan itu disimpan sebagai lemak. Menterbalikkan dua anda kehilangan lemak. Apabila melakukan kardio, ia adalah mungkin untuk membakar lemak dengan Formula Karvonen, formula matematik yang menentukan sasaran zon kadar jantung anda. Jika anda mengekalkan kadar sasaran jantung anda, anda akan mendapat yang terbaik daripada latihan cardio anda. Berikut adalah bagaimana boleh membakar lemak dengan Formula Karvonen. Memahami Kadar jantung Dua faktor menentukan sama ada anda menggunakan lemak sebagai sumber tenaga semasa senaman: intensiti dan tempoh. Ia mengambil badan anda sebentar untuk memulakan proses

pembakaran lemak, jadi anda mesti berupaya untuk menampung aktiviti untuk tempoh masa yang lama untuk memastikan anda membakar lemak. Akibatnya, aktiviti-aktiviti yang memerlukan berhampiran usaha maksimum, seperti latihan berat (yang tidak dapat dikekalkan untuk jangka masa yang panjang), tidak bergantung kepada lemak sebagai sumber utama untuk tenaga. Saya biasanya mula klien dengan 20 minit dan akan meningkat secara berterusan tempoh kerana ia menjadi biasa dengan aktiviti. Keamatan senaman kardiovaskular diukur dalam seminit. Apabila anda bersenam, kadar denyutan jantung meningkat. Peningkatan ini berlaku sebagai hasil daripada permintaan yang lebih besar untuk oksigen oleh otot-otot yang bekerja di dalam badan anda. Lebih sengit aktiviti, lebih banyak oksigen diperlukan dan jantung, seterusnya, mesti menewaskan lebih pantas untuk memenuhi keperluan ini. Walau bagaimanapun, jika keamatan aktiviti meningkatkan terlalu banyak, badan anda tidak dapat untuk memproses lemak sebagai sumber tenaga dan beralih kepada kaedah pengeluaran tenaga yang berbeza yang dikenali sebagai glikolisis anaerobik. Untuk memastikan daripada beralih kepada sistem pengeluaran bahawa tenaga alternatif, anda mesti menjaga hati kadar anda daripada mendapat terlalu tinggi. Gunakan Formula Karvonen yang Anda boleh membakar lemak dengan Formula Karvonen, yang digunakan untuk mengira di mana kadar denyutan jantung semasa senaman kardiovaskular untuk membakar sejumlah besar lemak. Umur anda dan kadar jantung berehat (RHR) yang digunakan dalam pengiraan. Ini adalah dua formula yang digunakan untuk mengira hujung atas dan bawah zon anda: Lebih rendah: 220 - UMUR - RHR x 70% + RHR Atas: - UMUR - 220 RHR x 85% + RHR Pusat Kawalan dan Pencegahan Penyakit menyarankan pelbagai 50% -70% untuk aktiviti fizikal intensiti sederhana dan 70% -85% untuk menjalankan aktiviti cergas fizikal intensiti. Jika anda tidak pasti pelbagai yang anda harus gunakan untuk membakar lemak dengan Formula Karvonen, bermula dengan pelbagai sederhana. Jika anda mampu untuk tinggal di pelbagai selama 45 minit, kemudian anda sudah bersedia untuk melatih dalam julat bertenaga. Ingat untuk tinggal di zon anda untuk sekurang-kurangnya 20 minit untuk memastikan badan anda terlibat dalam proses pembakaran lemak. Semakin lama anda berada dalam zon anda, anda akan membakar lemak dengan Formula Karvonen. Memantau nadi anda Cara yang mudah untuk memantau denyutan nadi anda adalah dengan menggunakan monitor kadar jantung. Walaupun terdapat banyak gaya untuk dipilih, reka bentuk asas yang sama: tali sensor menyala di sekitar dada anda dan menghantar isyarat kepada jam anda memakai di pergelangan tangan anda.Kebanyakan jam tangan membenarkan anda untuk memprogram zon anda (atau bahkan mengira untuk anda) dan menggunakan kombinasi nada untuk memberi amaran kepada anda jika anda berada di luar zon sasaran

anda. Saya mengesyorkan monitor kadar Polar jantung. Kutub mengeluarkan yang kukuh, produk kalis air yang berinteraksi dengan peralatan paling gred komersial kardiovaskular. mendapat fizikal Ingat, senaman kardiovaskular adalah apa-apa yang menaikkan kadar denyutan jantung anda untuk tempoh masa yang panjang. Sama ada ia berjalan, kuasa berjalan, berenang, atau membersihkan rumah (ya, yang boleh menjadi kardio terlalu), selagi anda tinggal di dalam zon anda anda menyeru gudang tenaga anda (iaitu, lemak) untuk menjana aktiviti. Melaksanakan aktiviti kerap yang cukup untuk mengimbangi kalori yang anda masukkan ke dalam badan anda (iaitu, makanan) dan anda pasti akan kehilangan lemak. Ia tidak akan berlaku sekelip mata, tetapi ia akan berlaku. Jeff Mendoza jurulatih NFPT disahkan dan diinsuranskan peribadi dengan lebih daripada 10 tahun pengalaman membantu orang lain mencapai kesihatan individu dan matlamat kecergasan mereka melalui pembangunan dan pelaksanaan berjalan lancar, program latihan menyeronokkan dan efektif. Jeff tinggal di ladang SW, FL, di mana beliau sudah tentu menikmati gaya hidup Sunshine Negeri. Apabila tidak latihan salah satu daripada pelanggan beliau (atau bekerja sendiri), dia suka menghabiskan masa bersama isteri dan anak-anak beliau, menunggang Harley ungu beliau, atau bermain PS3. David Malet Armstrong A