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Target Heart Rates

Source

AHA Recommendation

Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it’s important not to tire too quickly. Pacing yourself is especially important if you’ve been inactive.

Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.

What is an alternative to target heart rates?

Some people can’t measure their pulse or don’t want to take their pulse when exercising. If this is true for you, try using a “conversational pace” to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren’t working too hard. If you can sing and maintain your level of effort, you’re probably not working hard enough. If you get out of breath quickly, you’re probably working too hard — especially if you have to stop and catch your breath.

When should I use the target heart rate?

If you participate in more-vigorous activities like brisk walking and jogging, the “conversational pace” approach may not work. Then try using the target heart rate. It works for many people, and it’s a good way for health professionals to monitor your progress.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.

Age Target HR Zone
50–85 %		 Average Maximum
Heart Rate
100 %
20 years 100–170 beats per minute 200 beats per minute
25 years 98–166 beats per minute 195 beats per minute
30 years 95–162 beats per minute 190 beats per minute
35 years 93–157 beats per minute 185 beats per minute
40 years 90–153 beats per minute 180 beats per minute
45 years 88–149 beats per minute 175 beats per minute
50 years 85–145 beats per minute 170 beats per minute
55 years 83–140 beats per minute 165 beats per minute
60 years 80–136 beats per minute 160 beats per minute
65 years 78–132 beats per minute 155 beats per minute
70 years 75–128 beats per minute 150 beats per minute

Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.

Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you’re taking such medicine, call your physician to find out if you need to use a lower target heart rate.

How should I pace myself?

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don’t have to exercise that hard to stay in shape.

October 24, 2009 Posted by | Uncategorized | Leave a Comment

Mud holes can be a blessing

img01866Just ask these two boys

October 24, 2009 Posted by | Uncategorized | Leave a Comment

Outline of a simple Marathon Training Program

Sunday through Friday run a little and cross train a lot with a Saturday long run. Keeping in mind that the weekly long run gets longer and longer.

Here is a typical training schedule offered in popular running books.

Saturday: Long Run

Sunday: Rest

Monday: Cross Training

Tuesday: Run 30 to 45 Minutes

Wednesday: Cross Training

Thursday: Run 30 to 45 minutes

Friday: Walk or Cross Train

Here is a typical build up of miles for your long runs:

Week 1     6 Miles

Week 2     8 Miles

Week 3     10 Miles

Week 4     6 Miles

Week 5     12 to 13 Miles

Week 6     6 Miles

Week 7     15 to 16 Miles

Week 8     7 Miles

Week 9     18 to 19 Miles

Week 10   8 Miles

Week 11   20 to 22 Miles

Week 12   10 Miles

Week 13   10 Miles

Week 14   22 to 24 Miles

Week 15   8 to 10 Miles

Week 16   8 to 10 Miles

Week 17 The Marathon (26.2)

According to this plan, Kenneth and I will need to only do a 10 mile long run this week, the following week we have the Mt. Airy Half Marathon and then we should do 22 to 24 miles. Wow

October 24, 2009 Posted by | Uncategorized | Leave a Comment

15 Mile Training Run on Friday October 23rd, 2009

2370 Calories Burned

9:46 Average Pace

Total Time: 2 Hours 26 Minutes

Mile 1 – 9:18

Mile 2 – 9:15

Mile 3 – 9:22

Mile 4 – 9:39

Mile 5 – 9:30

Mile 6 – 9:31

Mile 7 – 9:51

Mile 8 – 9:42

Mile 9 – 9:28

Mile 10 – 9:53

Mile 11 – 10:12

Mile 12 – 10:17

Mile 13 – 10:18

Mile 14 – 10:07

Mile 15 – 10:07

October 24, 2009 Posted by | Uncategorized | Leave a Comment

This day in the life of your pastor: October 24th, 2009

  1. Our people must learn to do good by meeting the urgent needs of others; then they will not be unproductive. http://read.ly/Titus3.14.NLTabout 10 hours ago from API
  2. Headed home from ootb & man its foggyabout 11 hours ago from TwitterBerry
  3. 42 to 14 final according to Ray Edmondsabout 13 hours ago from TwitterBerry
  4. Out of the Box now has a WII. 5th quarter till midnightabout 13 hours ago from TwitterBerry
  5. @ Out Of The Boxabout 13 hours ago from TwitterBerry
  6. Cavaliers touchdown #6 and Mason with the extra point again. 42 to 7 Cavaliersabout 14 hours ago from TwitterBerry
  7. Extra point by Mason King is good, 35 to 7 Cavaliersabout 14 hours ago from TwitterBerry
  8. Cavaliers touchdown #5about 14 hours ago from TwitterBerry
  9. Extra point is good, 28 to 7 Cavaliersabout 14 hours ago from TwitterBerry
  10. Cavaliers touchdown #4about 14 hours ago from TwitterBerry
  11. Cavalier marching band did a great halftimeabout 14 hours ago from TwitterBerry
  12. Halftime 21 to 7 Cavaliersabout 15 hours ago from TwitterBerry
  13. Extra point is good, 21 to 7 Cavaliersabout 15 hours ago from TwitterBerry
  14. Cavaliers touchdown #3about 15 hours ago from TwitterBerry
  15. Extra point is good, 14 to 7 Cavaliersabout 15 hours ago from TwitterBerry
  16. Cavaliers scoreabout 15 hours ago from TwitterBerry
  17. Extra point is good and we have a Tie game. 7 allabout 15 hours ago from TwitterBerry
  18. Grundy just scoredabout 15 hours ago from TwitterBerry
  19. Extra point is good, 7 to 0 Cavaliersabout 15 hours ago from TwitterBerry
  20. Cavalier touchdown #1about 12 hours ago from TwitterBerry
  21. Cavaliers just recovered a fumble by Grundyabout 12 hours ago from TwitterBerry
  22. grabbing dinner on the run and CCHS Footballabout 13 hours ago from web
  23. just ordered it http://bit.ly/15MMARabout 14 hours ago from web
  24. something weird is happening with facebook today, updates are slow, againabout 14 hours ago from web
  25. 2012 the movie, can’t wait to see it http://bit.ly/BUHeXabout 14 hours ago from web
  26. working in the office, CCHS Game Laterabout 15 hours ago from web
  27. Had lunch with christopher & Samuel @ McDonald’s play placeabout 15 hours ago from TwitterBerry
  28. Just completed 15 mile training run, 946 pace, feel pretty goodabout 20 hours ago from TwitterBerry
  29. Going for a training runabout 23 hours ago from TwitterBerry
  30. book review, redefining beautiful http://bit.ly/ABtfo5:31 AM Oct 23rd from web
  31. 2012 comes out November 13th, can’t wait to see it!8:24 PM Oct 22nd from TwitterBerry

October 24, 2009 Posted by | Uncategorized | Leave a Comment

   

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