Starting to measure and monitor your heart rate can be one of the secrets to having iron health. It is important to know how the heart works and how many beats we should have when we train and when we are at rest. The information we will give you in this article will help you to better orient yourself on the subject in question.
Properly performed exercises improve our health. Sometimes, it may happen that we exaggerate and then the body sends us signals that we cannot overlook. If we miss the air, if we cough or if we feel pressure or pain in the chest it is surely the case to stop the activity that we are doing and to check the heart rate.
This also applies when you have vertigo, excessive sweating or a general feeling of discomfort. All these symptoms can occur during a workout or even after. In these cases, one of the things to check is your heart rate.
Some tips to check your heart rate
Measuring your heart rate is a simple operation that any individual, young or adult, can do without needing to be a medical professional. Just measure the beats per minute using a watch in which the seconds are visible or a stopwatch.
The resting heart rate is measured in the morning before getting out of bed, lying down or sitting. In the case of a person who is training, you have to wait for him to rest and the beats reach a normal level.
It is measured by placing the tips of the index and middle fingers on the wrist or on the carotid artery of the neck. Both are areas where it is possible to take the pulse. You need to press these areas lightly until you hear the beats. After that, you have to count the beats for ten seconds and multiply them by six (to total a minute).
If you want, you can count the beats for fifteen seconds and, in this case, multiply by four. The pulse should be between sixty and one hundred per minute. If you reach or exceed the ninety beats per minute, we are faced with a situation of high pressure.
Methods for measuring heart rate
There are two very effective primary methods for calculating an individual’s maximum heart rate. The first is the Astrand method. This method is based on the subtraction of an individual’s age to 226, in the case of women, and to 220 in the case of men. For example, in the case of a 45-year-old woman, the maximum heart rate per minute will be 181 PPM (Pulses Per Minute).
The second is the Karvonen method. Through its formula, it is possible to determine the number of beats based on the level of training (moderate or intense).
According to this method, the maximum resting heart rate (FCR) is subtracted from the maximum heart rate (FCM). The result is multiplied by the intensity level of the exercise. For example for 0.7 if you want to work at 70% or for 0.5 if you want to work at 50%. To the obtained number the heart rate at rest is added again.
The formula is as follows: (FCM-FCR) x the intensity of the exercise + FCR.
For example, if your FCM is 174 and at rest, it is 60 and you want to train at 60% of your capacity, the formula will be as follows: 174 – 60 is equal to 114. Now multiply 114 x 0.6 and add 60 to the result. your heart rate will be 128.4.
Another way to measure heart rate is through the use of a heart rate monitor. In this case, the advantage is that you can view the values in real time.
Athletes or sportsmen
The athletes’ heart rate should be between 40 and 60 beats per minute. We recommend that you measure it for two or five days at the same time. In this way, you will have more precise reference values in case you want to consult a specialist.
These measurements are very useful for those with heart problems and for athletes or athletes who start a new training program or resume intensive training after a vacation or rest period.
What does the heart rate depend on?
Heart rate may depend on several factors. The consumption of caffeine or taking beta-blockers may affect the heartbeat. When the pulse is not regular, aerobic exercises allow us to normalize them.
Doing this type of exercise for 40 minutes, three or four times a week will strengthen our heart. If we associate them with exercises for flexibility and stretching, the benefits will increase.
Following a proper diet will help make the heart work better. We all know that overweight increases effort during training. Furthermore, it is good to know that caffeine, alcohol, and smoking increase your resting heart rate.
The last recommendation is to try to reduce stress. By following these tips you will get a healthier body and you will be able to do training that is appropriate to your abilities.
Start controlling your heart rate and improving your lifestyle, and you’ll be much better.