Target heart rate self test!Judge your exercise intensity easily!

2022-06-02 0 By

Target heart rate means that when you exercise at a set intensity, your heart rate should be within a certain range.If your heart rate is below that range, you’re not working hard enough, while if your heart rate is above that range, you’re probably working a little too much.Calculating your target heart rate can help you get an idea of your overall exercise intensity.How to calculate target heart rate?Here is a rough but very simple method for calculating target heart rate: we know that maximum heart rate =220- age, and the “training sensitivity interval” can be calculated by multiplying maximum heart rate by 0.6 and 0.85 respectively.This is the ideal heart rate range for your workout to increase your aerobic metabolism and/or promote loss of body fat.How to check whether heart rate is within the range?Just place your index and middle fingers on the wrist (just behind the base of your palm) opposite your thumb and feel your pulse.Once you find it, note the number of pulses you count within 10 seconds and multiply that by six.This gives you a heart rate in the form of beats per minute (BPM).A simple comparison will tell you if your heart rate is in the right range, and then vary the intensity of your workout depending on the situation.For example, the maximum age-predicted heart rate of a 28 year old male is 192 beats per minute (220-28=192).To determine his target heart rate range, we multiplied 192 by 0.6 and 0.85, respectively, to obtain a training sensitivity range of 115 to 163bpm.When he checked his pulse during exercise, it was 23 beats in 10 seconds.6×23=138bpm, indicating that he was working out within his target heart rate range.Once you’ve determined your target heart rate range, the next step is to decide how many repetitions (exercises) you should do per workout.Here are some basic guidelines based on your fitness goals and training experience level.Tip: Advanced exercisers do less because they do several more sets of each exercise and do it at a higher intensity than beginner and intermediate exercisers.The next step is to figure out how much weight to use, which will further determine the number of sets and repetitions you will eventually do.In general, people who aim to gain strength or muscle can opt for heavier loads and perform fewer reps and more sets of exercises.People who aim to burn fat or improve their overall health can choose lighter loads, more repetitions and fewer sets.Tip: The load here is subjective, i.e. it is not expressed as a percentage of the maximum number of reps (1RM, the maximum weight a person can lift at one time) as in most exercise programs, but should be enough to fatigue the exerciser at the required number of reps.Here are eight selected fitness exercises that you can incorporate into your workouts to build muscle strength based on these tips.Grasp the handle of the parallel bars exerciser with both hands and push your body up until your arms are straight.Cross your ankles under your body and begin to bend your arms and lower your body until your upper arms are parallel to the floor.Stay for a moment, then brace yourself and return to your original position.Keeping your torso straighter and elbows closer to your body while doing this exercise will work your triceps more;Leaning forward and allowing the elbows to open to the sides increases the intensity of the chest muscles.Romanian one-legged stiff stand, with one foot raised 2 to 5 cm off the ground and the supporting leg slightly bent.Next, move your hips back so that your body begins to lean forward until your torso is as parallel to the floor as possible.Make sure your support leg doesn’t bend any further, or your back will arch as you lean forward.Throughout the process, the knee of the supporting leg should remain slightly bent and the lower back should be slightly arched.Once done, switch to the other side and repeat.Lunge Stand with your feet hip-width apart.Take a step forward on your non-dominant leg (or your left if your dominant leg is your right) and lower your weight until your front knee is bent to 90 degrees and your back knee almost touches the floor.The lower legs of the front legs should be perpendicular to the ground and the torso should be kept straight.Brace and return to starting position as soon as possible.Repeat with your dominant leg.This counts as a complete repetition.Do the required number of reps before switching legs and starting the exercise.Push your arms shoulder width apart and hold the barbell.Stand with feet shoulder-width apart, knees slightly bent, and lift the barbell to shoulder height.Then hold the bar directly above your head, with your head slightly back, but keeping your torso straight.After a short pause, slowly bring the bar back into the starting position.Dumbbell sumo squat stand with legs slightly wider apart, feet about 45 degrees outward, hands between legs holding heavy dumbbells.Arch your back naturally and always draw your shoulder blades together as you sit down to form a squat.When the thighs are parallel to the floor, begin to return to the starting position (keep your torso as straight as possible in the process).Row in a seated position by fixing the rod to the pull frame and sitting in the apparatus.Arms slightly wider than shoulder width open, holding the lever.Sit up straight, pull your shoulders back, and pull the bar toward your belly.After a short pause, slowly bring the cable back into position.Lie flat on your back in a chair with a pair of dumbbells raised above your chest and your back arched naturally.Lower the dumbbells toward the sides of your chest (stop when your elbows are at or just below your torso), hold for a moment, and lift the dumbbells back to the starting position.Holding pull-up arms slightly wider than the shoulders, hands are holding the horizontal bar behind the body.Cross your feet behind you.Pull your body as high as possible and your chin should cross the bar.Pause for a moment and slowly return to the starting position.