Performance Fitness Institute
TM
The Guidance You Need For The
Changes You Want
Knowledge, Dedication and Progression
Client Doorway And Education
Two Methods - Two Purposes
Heart Rate Measurement, Understanding and Proper Application
Take Advantage of What it's Offering
Get The Most Out of What You Are Doing !
220 - Age = Max Heart Rate
HRmax-p (heart rate maximum perdicted) is based upon the resting heart rate, heart rate variability at rest, age, gender, height, body weight and maximal oxygen uptake (VO2max).
This calculation is the basis of heart rate monitoring, such as in your Polar F11 HRM.
The Most accurate HRmax-p is obtained by entering your clinically measured VO2max into an HRM.
For example: When you do the Polar Fitness Test the number that appears after the test is compete (Polar Index Number) is the comparable number to the VO2max.
Anotherwards, assuming you can not be measured in a clinical setting, the fitness test and the index number from Polar is the next most accurate. Actually, extremely accurate!
For those of you who do not have a heart rate (HRM) monitor, the following is how you would figure your Heart Rate Intensity Range.
There are two basic methods. The first is perfect for the average person who does not work out much, if you workout 2-3 times a week, or if you just sit on the couch.
Example: You are 45 years old and your doctor has told you to workout at a range of 60-70% of your max heart beat.
This is how you would figure it out
220 - 45 = 175 x 60% = 105
220 - 45 = 175 x 70% = 123
Your target heart beat range would be 105 to 123
The Second Method is much more demanding. It is useful if you workout 4-6 times a week or if you are a fitness fanatic. For this method you will need to know your RESTING heart beat (RHB) at RELAXATION. You will also need to know what target range you want to workout at. This method is much more professional and exact...but AGAIN...much more demanding.
220 - Age - RHB x % + RHB = Target
Example: You are 45 years old and you want your target range to be 75-85% of your max heart rate. Your RHB is 55.
This is how you would figure it out
220 - 45 - 55 = 120 x 75% = 90 + 55 = 145
220 - 45 - 55 = 120 x 85% = 102 + 55 = 157
Your target heart beat range would be 145 to 157
By the way...145 in this example....if we took the first example at 75% the number would be 131....Much EASIER than the 145 above.
HRmax-P
Defining Training Intensities
as a Percentage Against The
Maximum Heart Rate.
Specifics About Heart Rate Intensities
Calorie Burning
To burn a large amount of calories it is extremely important to raise your heart beat and keep it consistantly high. Anotherwards, plateau your heart rate. (Do not yo-yo your heart rate) Keep your HR at a level-range that is challenging however, your target range should be possible for you to maintain. Do not over exert your self where you cannot maintain a plateau. Reason: The human brain will realize the elevated plateau and then be more consistant in its breathing pattern and call upon energy (calories) to maintain the body. Because the brain expects a faster heart beat for a longer period of time, it will not try to ride it out. Rather, it will feed the body (calories) to better deal with the long term exertion that is expected.
Power Breathing
This type of breathing is the opposite for burning calories. Most often used for sports or any activity where a high spike in breathing is required. Short - Bursts.
Running sprints, soccer, volley ball, spinning, cycling, fast cardio machines, jumping rope and jump / hop patterns is best. The brain does not have to deal and learn how to inhale and exhale for long term. Instead all it has to do is to handle spikes and jolts in your breathing pattern. Another ward, do not be shocked by a sudden burst of movement... be relaxed with it.
For this you will need to raise your heart rate to a high point. What you do not focus on is a target range. Rather, you focus and train for a spike and then a rapid deceleration in heart rate. Your training has more to do with returning quickly to the heart rate you where at. Example: Your operating at 55% then a spike to 95% for 20 seconds and then back to 55% calmly. This is perhaps the hardest cardio training because the plateau is at your lower heart rate...not the elevated heart rate.
Cardio breathing for a specific goal is the most important aspect of your training program. More energy is lost due do to much effort being placed upon just to breathe and not pass out. It does not matter if you are sport specific or just fitness minded. You will make it or break it based upon your breathing capability and control. Cardio-Respiratory Efficiency!
