I need to know a normal pulse rate, pulse rate while excercising and rate when recovering for someone who excersises a lot. Please help, i’m totally blank!
Everyones pulse differs but as a general guide, you need to work out your maximum Beats per minute (BPM). That is the maximum work rate you should allow your heart to go to during exercise.
This is calculated by taking your age in years away from 220. This gives you, your max heart rate. You then aim for different levels of heart rate during exercise depending on what you want from the work out. For example 60 – 70% of your max heart rate is considered as a fat burning workout. 70 – 80% is considered to build your stamina but won’t burn as much fat. I have used my age as an example below.
220 – 39 = 181 (My Max heart rate)
then use that figure to work out you target heart rate
181 * 60% = 108 and 181 * 70% = 126
Therefore108 to 126 bpm is my fat burning heart rate.
Best guideline is:
220 – age x 85% as maximum
The fitter you are the lower your pulse rate at rest, though it is accepted that 70-72 is a good "normal" pulse at rest.
References :
Measuring maximum pulse rate
If you don’t know your pulse rate, please use this formula as a guide.
Women: 226-age=max pulse rate
Men: 220-age=max pulse rate
Most fitness regimes aim to get you to get up to 80% of your max during the cardio part of your training.
Your recovery rate will improve with your overall level of cardio-vascular fitness.
Please check this resource to fine tune your details:
http://www.worldofhealthandleisure.co.uk/fitness4.htm
Have fun.
References :
Hi There – if you are fit then your pulse is likely to be sub 70 beats per minute.
The top athetes have about 60 BPM – but anyting less than that can cause problems!!
There are lots of formulas for calculating the max heart rate – but I think its better to relly on your own judgement.
If you are exercising and feel unwell then stop. If you can talk (out loud) comfortably then you are probably OK.
You need to become the expert on your own body!!
Matt
References :
If you are a grown up person with good health, then your rest puls rate shoud be about 70/min.
Long term interwalls should be done at ca 130/min.
Short interwalls should be done at ca 150/min.
This was the theory 40 years ago in training for cross county skiing.
References :
A normal young adult male resting heart rate would be around 70 bpm. An athelete would be significantly lower than this perhaps around 60 bpm. females tend to be around 10% higher than a similar aged male.
For someone who is just starting out training but is otherwise physically fit should aim to double their resting heart rate, although an older person ( aged 50+) should not exceed around 120 bpm until they have gained some fitness by training. Target (max) for a young person (Under 30) should be 200 – double their age.
A fit person should be back to their rest heart rate around half an hour after a work out.
My rest pulse at the moment is around 70 which I take up to 140 when running. When I was younger my rest pulse was around 60 but I never did get to measure my maximum at that time.
References :
Running /training over the last 40+ years.
Everyones pulse differs but as a general guide, you need to work out your maximum Beats per minute (BPM). That is the maximum work rate you should allow your heart to go to during exercise.
This is calculated by taking your age in years away from 220. This gives you, your max heart rate. You then aim for different levels of heart rate during exercise depending on what you want from the work out. For example 60 – 70% of your max heart rate is considered as a fat burning workout. 70 – 80% is considered to build your stamina but won’t burn as much fat. I have used my age as an example below.
220 – 39 = 181 (My Max heart rate)
then use that figure to work out you target heart rate
181 * 60% = 108 and 181 * 70% = 126
Therefore108 to 126 bpm is my fat burning heart rate.
References :