My Beating Heart
This information is provided to an aerobics class (www.jackis.com). It has good information that you can follow during your exercises.
Heart rates to track
It is important to know about three different heart rates:
- Resting Heart Rate. The rate your heart is pumping when you have been sitting quietly for a while or when you are sleeping is your resting heart rate. This rate indicates your cardiovascular fitness level. The normal resting heart rate is 15 to 20 beats per minute slower than your “usual” heart rate. A person who is in good aerobic condition usually has a lower resting heart rate. Take your resting heart rate for 60 seconds before you get up in the morning.
- Working Heart Rate. While you are exercising, you want to elevate your heart rate to produce a “training effect” but not so high as to be dangerous. Therefore, it is important to monitor your heart rate throughout the class. Gradually increase your working heart rate into a range that is maintained for the 20 to 30 minutes required to assure a training effect and an adequate workout. Find your working heart rate range on the chart and adjust your workout to stay in the middle of your range during the aerobic segment. The more conditioned your heart becomes, the more challenging it is to elevate your heart rate. If your heart rate is too high, lower the level of the next aerobic routine by exercising less vigorously and minimizing your arm movements. If your heart rate is too low, exercise more vigorously. We take the working heart rate for 6 seconds after the booster and each aerobic routine. Multiply this number by 10 (i.e., add a zero to the end of the number) to determine the number of beats per minute.
- Recovery Heart Rate. The recovery heart rate is taken for 15 seconds during the post cooldown, 5 to 6 minutes after the last aerobic activity. Multiply this number by 4 to determine the number of beats per minute. Recovering to 120 beats per minute or lower is important. If your recovery heart rate is above 120 beats per minute, then during the next class, you should lower your workout level. This is accomplished by doing steps at a walking level and minimizing arm moves. You should always work out at a level that is enjoyable and comfortable for you. As long as you do not exceed your maximum working heart rate during the aerobic part of class and you recover at 120 beats per minute or less, you know that your workout has been safe and effective.
Information courtesy of http://www.jackis.com