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  • How To Monitor Your Heart Rate For Maximum Fitness?

    Peoplewho have been working out know the importance of cardiovascularfitness and how it goes hand in hand with having good musculature.Pumping iron tones and strengthens your bodily muscle well. The heartis a muscle too which needs a thorough workout to remain strong andhealthy!

    Aerobic exercises are the best way to improve cardiovascularfitness. So, how would you determine or gauge the effectiveness ofyour aerobic workout? This is where you need to
    monitoryour heart rate for maximum fitness.This might sound a little ambiguous but let’s elaborate on that:

    RestingHeart Rate

    Tomonitoryour heart rate for maximum fitness successfully,you’d have to determine your heart rate while you are at rest andnot undertaking any strenuous physical activity. Though RHR orresting heart rate varies from person to person but on an average RHRfor an adult man is between 60 beat per minute and 90 for an adultwoman.

    Youwould need a heart monitor to get a reading for your RHR duringdifferent phases of the day while you are not physically exertingyourself and come up with an average value.

    MaximumHeart Rate or Working Heart Rate

    Needlessto say, your heart rate would tremendously vary while you areundertaking aerobic workout. It would be elevated beyond the RHR toindicate that your body is no longer in resting condition. The thingto cautiously observe here is that the heart rate shouldn’t becomeso high that it would totally negate the whole process. So, how youcan find out about the ideal heart rate?

    Althoughobtaining precise reading would require expensive equipment mostly atdisposal of fitness laboratories, health experts have derived aformula which somewhat gives exact reading. To begin, subtract yourage from 220, for example if you are 35 years of age your workingheart rate should be 185. As mentioned before, this is a roughestimation of the maximum heart rate derivation; for accurate readingconsult a fitness expert who has an ECG machine at disposal.

    Onceyou have figured out your maximum heart rate, the next step is tomaintain it for more than 20 minutes. This would be your trainingheart rate. During this period, your heart would get the conditioningit requires to pump oxygenated blood rapidly to the muscles that areincreasingly demanding it because of your strenuous workout.

    Onceyou get the “hang of it”, you should try varying the heart ratesto breach training plateaus. While monitoringyour heart rate for maximum fitness, yourgoal should be to have lower heart rate during workout but at thesame time the heart should be doing maximum blood pumping. This canbe achieved by training and carefully monitoring the heart rate.Remember that you should provide your heart and body adequate restand relaxation after each bout of exhaustive training. Let the heartrate come down to normal RHR.

    Itis strongly recommended that before undertaking any such activitywhich involves pushing your heart to its maximum working capacity, aprofessional physician or a fitness expert should be consulted