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Heart Rate Defined: More than a Mother’s Love

By Cindy | August 3, 2007

Heart as defined by Merriam-Webster dictionary is a hollow muscular organ of vertebrate animals that by its rhythmic contraction acts as a force pump maintaining the circulation of the blood. The definition as associated with a Mother’s Love is one’s innermost character, feelings, or inclinations; the emotional or moral as distinguished from the intellectual nature: as a : generous disposition : compassion. Delicate, yet strong. The essence of a mother’s love. The heart is the muscle which keeps our blood flowing. It’s job is mind boggling, really. Our aerobic activities or lack of activities directly influence the strength of our heart. Through an understanding of heart rate, we are capable of developing an aerobic fitness routine to safely improve cardiovascular fitness. Many factors go into the determination of one’s heart rate. Factors which are out of our control are age, genetics, and sex. The factor of fitness is a behavior we have complete control over!

The heart rate is defined as the number of heart beats per a minute. For our level of knowledge, 3 types of heart rates are important :

• Resting Heart Rate: When at rest, the heart beats at a certain rate. This number provides a snapshot of your heart’s basic fitness level. The best measurement should be taken before getting out of bed in the morning. If you forget to check in the morning as I usually do, make sure you’ve been sedentary for at least 10 to 15 minutes before taking the measurement.
• Target Heart Rate: This is the measured rate you’ll want to achieve to begin seeing benefits from fitness routines. The target heart rate differs based on fitness level and exercise goals.
• Maximum Heart Rate: The highest number of heart beats an individual can achieve in a minute. The best results are from a test administered by a personal trainer or doctor. The age based formula illustrated below is fairly accurate and used regularly in the field.

How to take a Heart Rate Measurement

There are heart rate monitors available, but most of us probably don’t have one readily handy. Plus you might not have ready access to one when working out. The most effective way to take your heart rate is to place your pointer and middle fingers on your throat just below your jaw. Feel for the carotid artery. Count the beats for ten seconds and multiply by 6 or by 15 seconds and multiply by 4 to get beats per minute. You may also use your radial artery in your wrist. With your palm facing up, place your two fingers on the top of your wrist. Feel for the radial artery and count the beats for 10 or 15 seconds.

I have the beats. Am I normal???

MedlinePlus lists Normal Values For resting heart rate:

• newborn infants; 100 to 160 beats per minute
• children 1 to 10 years; 70 to 120 beats per minute
• children over 10 and adults (including seniors); 60 to 100 beats per minute
• well-trained athletes; 40 to 60 beats per minute

Determining Target Heart Rate

The Karvonen Formula is a widely used calculation to determine target heart rate. This will provide you with a target heart rate to achieve during workouts based on intensity levels.

1. Determine predicted maximum heart rate using the following formula: 220-age

2. Subtract resting heart rate in beats/minute from predicted maximum heart rate. This is heart rate reserve.

3. Multiply results of step 2 by desired intensity range (50% to 85%). Intensity range is determined by current level of fitness. For instance, beginners with a low fitness level want to use 50 to 60%, average fitness levels range from 60-70% and high fitness levels strive for 70-85%.

4. Add resting heart rate back to the results of step 3. This is the target heart rate range.

Write your numbers down. Become familiar with both your resting heart rate and target heart rates. The more you practice taking your heart rate, the more you’ll become comfortable knowing your limits and challenging your body.

Why It’s Important

Knowing the target heart rate range is beneficial in building an efficient routine. It’s a tool which allows you to measure your body’s exertion during the course of a workout. If your heart rate isn’t within the intensity range, you know to step it up a bit. If the heart rate is beyond the range, you may be overexerting yourself and causing undue stress on the body. Remember, this is a journey of steady and increasing progress. Be kind to your body and heart. Any irregularities or strange sensations experienced by your heart need to be checked by a professional. Do not ignore the signals of the heart!!! Your life truly depends on it.

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Topics: Health Knowledge |