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RECOVERY HEART RATE??? how fit are you?

Read about the importance of the recovery heart rate from Lance Armstrong:
http://www.livestrong...



Step 1: Find Your Target Heart Rate


Age

Target Heart Rate* Zone During Exercise
(Heartbeats per Minute)


20–29: 120–160
30–39: 114–152
40–49: 108–144
50–59: 102–136


*Target heart rates are based on 60%–80% of estimated maximum heart rates (220 minus age).


Now, practice finding your pulse point and calculating your heart rate:
Place one or two fingertips (not a thumb) on the opposite wrist, just below the base of your thumb. Count the number of heartbeats you feel in 10 seconds. Start with 0 on the beat. Multiply that number by six to get your heart rate per minute.

Step 2: RUN or Climb Stairs for at least 15 minutes intensively to g et yoru heart rate going!
The goal here is to increase your heart rate up. While you're exercising, check your heart rate frequently. You're aiming to hit your target heart rate from the chart above. YOu need to be ABOVE YOUR number in the cart (60-85%)

Once your heartbeat is within the target range, stop exercising and write down two measurements:

1. Your heart rate immediately after stopping
2. Your heart rate 1 minute later

Step 3: Calculate Your Heart Rate Recovery

Subtract the one-minute recovery rate from the exercise heart rate and divide this figure by 10. The higher the number for the recovery rate, the more quickly your heart has recovered from the exercise. Use the following table to evaluate your recovery rate:


Recovery Rate Number

Condition
Less than 2 Poor
2 to 2.9 = Fair
3 to 3.9 = Good
4 to 5.9 = Excellent
Above 6 = Outstanding

The recovery heart rate also measures the intensity of your exercise. Very little drop in the one minute pulse could indicate that you were probably working too hard and your body was having a difficult time recuperating.

Table of Contents

Page title Most recent update Last edited by
How to Pay: Payment Options March 8, 2017 12:43 PM Amy S.
RECOVERY HEART RATE??? how fit are you? April 24, 2012 3:16 PM Amy S.
Weather Policy: UAE and Oman are DIFFERENT February 3, 2012 6:47 PM Amy S.
Mountain Grades: Technical Definitions by Dirk January 25, 2012 9:32 PM Amy S.
Hiker Questions n Answers: Ask the Expert January 17, 2012 9:25 PM Amy S.
UAE and Oman Mountain Grades of Difficulty February 26, 2012 7:11 PM Amy S.
Jabal Shams Hiking and Camping Kit list: June 15, 2012 8:43 PM Amy S.
Hikers Checklist February 18, 2012 6:23 PM Amy S.
Links to Cool Blogs and Pictures November 14, 2011 11:24 PM Amy S.
Preparing for Hikes: Estimating your Fitness Level January 25, 2012 9:39 PM Amy S.
Overnight Hiking Kit List; Drivers November 14, 2011 11:07 PM Amy S.
Overnight Hiking Kit List; Passengers November 14, 2011 10:59 PM Amy S.

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