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Establish resting heart rate, target heart rate, and predicted maximum heart rate before starting a new workout program. It is important from several aspects both from establishing a base and as a way of measuring progress. It also gives a target to reach in each exercise session.

Calculation of resting heart rate is best done before getting out of bed and you are still horizontal. This is the minimum heart rate that you are likely to reach. A stop watch or clock can be used to measure the pulse rate. The best approach is to measure this for a minute, but a half minute could be used and then doubled.

Resting heart rate can increase with age but there is also often significant difference among people depending on fitness levels, age, and their genetic background. How-ever it does give a base measurement for you.

Taking the heart rate on the wrist is usually the easiest. Measure the beat of your radial artery on the side of your hand where your thumb is. Use your fingers as you may get confused with a beat in your thumb which will make a count difficult. Another option often seen on TV programs is to take the pulse under the jaw on the carotid artery on the side of the neck

Having established your resting heart rate the next measure is the the predicted maximum heart rate calculation. A calculation can then be made as to the beats your heart could possibly for a minute. This is then used to calculate what your target heart rate maximum should be.

The best way to get data for a predicted maximum heart rate calculation is to use the cardiac stress test. Supervision by a doctor is really required for the test which won’t suit everyone. A doctor has the skills to look for changes that occur in the heart when it is stressed and this is used as the maximum. These tests are often done for top athletes and less often for the ordinary fitness enthusiast.

The age of the person is often used to calculate the predicted maximum heart rate using a formula. Doctors have used the cardiac stress test to work out these formulae. Keep in mind that there are still significant variations between individuals.

You will often have seen a chart on the wall at the gym, and sometimes it is on the powered exercise machines that gives a guide along the following lines:-

At age 30         At age 55

Maximum Heart Rate = 220 minus your age                 190                165

Another acceptable formula is

Maximum Heart Rate = 205.8 minus (0.685 × age)       185                168

As can be seen the range is narrower for the second formulae and the maximum heart rate is also a little higher at an older age.

As mentioned before there is a significant difference between different people even if the fitness level and age is similar. As a point of interest this has been tested on members of the same team who have undergone the same training regime and are close to the same age. So these methods cannot really be used as a comparison of the fitness levels of different sportspeople.

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http://www.lose-belly-now.com/predicted-maximum-heart-rate-calculation.php

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