Heart Rate Training Zones Sample Zone 4 Training Sessions
This is the zone where intensity is very high and it may be tempting to go all out. The trick, however, is to avoid complete exhaustion and, instead stay within the 80% 90% target heart rate zone.
The goal of Zone 4 training is not to run every interval at maximum speed.
Think of it as splitting a longer distance into smaller chunks and adding short recoveries in between . That way youll be able to run every interval at speed just slightly over one you would maintain for the full distance and gradually train the body to hold it for longer. That called Vo2 max training session.
As this kind of training builds a lot of fatigue, my advice is to start adding Zone 4 efforts only after spending enough time on aerobic base . This will help to build endurance and improve recovery speed to tolerate the effort.
- 2 sets of 4×2 minutes with 1 minute rest
- 10×1 minute with 1 minute rest
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Ground Tracking Accuracy Assessment: May be accurate, but may produce false positives under certain weather conditions. Fitbits tracks your sleep based on your nighttime movements. If you don’t move at all, your tracker assumes you’re sleeping. If you move without taking a step, you should be concerned.
When Should You Measure Your Heart Rate
It is best to measure your resting heart rate in the morning right after waking up. You can do this the old-fashioned way, with a timer and a finger on your heart rate, but for a more accurate and simple method, wear a heart rate monitor. Before going to bed, make sure you have a heart rate monitor ready.
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Count The Number Of R
The first step in analyzing an EKG or ECG strip is to calculate the heart rate. There are different ways to calculate ECG heart rate on a 6 second strip. One of the easiest ways to calculate heart rate on a 6 second strip is to count the amount of R waves on a 6 second strip and and multiply it by 10. This can be done if a heart rhythm is regular or irregular.
To determine if a rhythm is regular, measure the R to R intervals. If the intervals between each R wave is equal, then you can say this is a regular rhythm. If there is an abnormality within the R to R interval, then the rhythm will be considered irregular. In the above EKG strip, you see the R to R intervals are equal so we can say that this is a regular rhythm. If R-R intervals vary by less than 1.5 boxes, the rhythm is still considered a regular rhythm. We see that there are 7 R-waves. We multiply 7 x 10 and that equals 70 bpm . So the ECG heart rate in the above is 70 bpm. This technique also works well for slow heart rates as well.
There are other ways to calculate heart rate on a 6 second ECG strip, but the rhythm must be regular to do so. There is also the 300 method, the 1500 method, and the sequence method.
How To Calculate Maximum Heart Rate With A Field Test
Besides estimations and tests, you can calculate max heart rate by putting on your running shoes, firing up your heart rate monitor, and heading out into the real world.
You wont need fancy laboratory equipment for the field test but youll still get an accurate and personal estimation of your maximum heart rate. The premise is simple: you warm up properly and then do an exercise that brings you close to your maximum effort.
Please note that for a maximum effort field test its best to call a friend and have them join you, just to be on the safe side. Also, make sure you have some hard training under your belt from recent weeks.
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Using Your Pulse To Monitor Your Heart Rate
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Fitbit is the most accurate way to estimate energy expenditure while playing golf. So if you’re looking at your Fitbit stats, you should know that the calories burned are likely less than the calories actually burned. Bottom line for calorie burn accuracy: Not very accurate, but Fitbit Flex is the best out there.
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Learn What Is A Normal Heart Rate And How To Find Your Pulse With Your Fingers Or A Device
Measuring your heart rate is any easy way to gauge your health, as it provides a real-time snapshot of your heart muscle function. For most adults, a the number of heartbeats per minute while at restranges from 60 to 100 beats per minute. A normal heart rate can vary from person to person. However, an unusually high or low resting heart rate can be a sign of trouble.
What Is My Maximum Heart Rate
So now youre ready to start calculating max heart rate, where should you start?
If youve ever attempted to calculate resting heart rate, then is obviously the opposite of this. Instead of calming your heart down, youre going to push it to the limit.
Calculating maximum heart rate requires that youre ready to sweat and have the right equipment to measure it for you. If youre simply curious to know what is my max heart rate, then you can always start by using the tools below to estimate it.
Is there anything that will influence your maximum heart rate? Factors such as age, fitness level, stress and medication like beta blockers will affect your heart rate.
Does your sex affect your max heart rate? To calculate max heart rate male or female is exactly the same. However, you may be interested to know that smaller people usually have a higher maximum heart rate, which is why women often have a higher rate than men.
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Target Heart Rate And Estimated Maximum Heart Rate
For moderate-intensity physical activity, your target heart rate should be between 64% and 76%1,2 of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 50 years = 170 beats per minute . The 64% and 76% levels would be:
- 64% level: 170 x 0.64 = 109 bpm, and
- 76% level: 170 x 0.76 = 129 bpm
This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 109 and 129 bpm during physical activity.
For vigorous-intensity physical activity, your target heart rate should be between 77% and 93%1,2 of your maximum heart rate. To figure out this range, follow the same formula used above, except change 64 and 76% to 77 and 93%. For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 35 years = 185 beats per minute . The 77% and 93% levels would be:
- 77% level: 185 x 0.77 = 142 bpm, and
- 93% level: 185 x 0.93 = 172 bpm
How To Check Your Heart Rate
According to the Harvard Medical School Special Health Report Diseases of the Heart, it’s easy to check your pulse using just your fingers, either at the wrist or the side of the neck.
- At the wrist, lightly press the index and middle fingers of one hand on the opposite wrist, just below the base of the thumb.
- At the neck, lightly press the side of the neck, just below your jawbone.
- Count the number of beats in 15 seconds, and multiply by four. That’s your heart rate.
To get the most accurate reading, you may want to repeat a few times and use the average of the three values. For a resting heart rate measurement, you should also follow these steps:
- Do not measure your heart rate within one to two hours after exercise or a stressful event. Your heart rate can stay elevated after strenuous activities.
- Wait an hour after consuming caffeine, which can cause heart palpitations and make your heart rate rise.
- Do not take the reading after you have been sitting or standing for a long period, which can affect your heart rate.
Various smartphone apps to check your heart rate are also available. For most of these, you place your finger on the phone’s camera lens, which then detects color changes in your finger each time your heart beats.
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Calculate Your Aerobic Training Heart
This fat-burning range will lie between 50 and 75 percent of your heart-rate reserve.
Using the example above, 50 percent of 100 beats per minute is 50. And 75 percent of 100 is 75. Next, add your resting heart rate to both numbers: 50 + 80 = 130 and 75 + 80 = 155. Therefore, during aerobic training, the heart rate that will most efficiently burn fat is 130 to 155 beats per minute.
Data Processing And Validation
The application software used to program the loggers and download the data from the loggers was Mercury V4.23 . Heart-rate calculations were first validated by feeding frequencies from 0.5 to 5 Hz from a built-in cardiac signal generated with an Agilent 33500B signal generator to the electrodes of the tag. Then the RR interval of the QRS pulses was manually calculated and compared to the values calculated by the algorithm of the DST milli-HRT.
Recording the EKG
Calculating Heart Rate
Identify the R waves of two consecutive heart beats. The R wave is the highest peak on the trace, and should look fairly narrow and sharp.
Count the number of large 5mm boxes between the two R waves. EKG machines are programmed such that each 5mm box represents a time of .2 seconds. The time in seconds between consecutive heart beats can therefore be calculated by multiplying the number of boxes by 5.
Calculate the heart rate by dividing 300 by the number of large 5mm boxes between the two consecutive R waves. This calculation will determine the heart rate in beats per minute.
Tips & Warnings
- Choose a portion of the trace where there are several waves which are close to identical, and select two consecutive R waves from the middle of this portion to perform your calculation.
- For a more accurate estimate of heart rate, repeat this process for several different waves and take an average.
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How To Measure Resting Heart Rate
To determine your resting heart rate the old-school way, simply count how many times your heart beats in a minute. Your reading will be more accurate if you measure it in the morning before you get out of bed. To measure your resting heart rate, follow these steps:
- Choose a location at which you can feel your pulse. The best places to find your pulse are on your wrists, the insides of your elbows, the tops of your feet and the side of your neck, just under your jaw.
- Place two fingers on the pulse location, and count the number of beats you feel in 60 seconds.
Use a stopwatch during this process because it’s unlikely that you’ll be able to count both the pulse and the seconds in your head. Counting for a full 60 seconds will provide the most accurate result, but you can also count for 30 seconds and then multiply that number by two.
For example, if I count 30 pulses in 30 seconds, I’d multiply that by two to get 60 for my resting heart rate.
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What If The Second R Wave Does Not Match
Do you think I have cheated and given you the most simple example?
We know that usually on an electrocardiogram strip the second R wave does not match a thick line. The solution is a little bit tricky, but simple: We divide 300 by the number of large squares + 0.2 per small square.
Heart rate: 4 large squares + 3 small square = 65 bpm
For example: If there are 4 large squares and 3 small squares between R waves, the heart rate is 65 bpm .
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What Is A Normal Heart Rate
A normal for adults is typically 60 to 100 beats per minute. A heart rate that is slower than 60 beats per minute is considered bradycardia and a rate that is faster than 100 beats per minutes is termed tachycardia . There are some experts who believe that an ideal resting heart rate is closer to 50 to 70 beats per minute. Regardless of what is considered normal, it’s important to recognize that a healthy heart rate will vary depending on the situation.
Among healthy people, a slower heart rate can be due to being physically fit, a medication, or . However, a slower heart rate can indicate a sign of disease including heart disease, certain infections, high levels of potassium in the blood, or an .
On the reverse side, a fast rate in healthy people can be because they are exercising, nervous or excited, using a stimulant or are pregnant. The health conditions that are associated with a fast heart rate include most infections or just about any cause of fever, heart problems, certain medications, low levels of potassium in the blood, an overactive thyroid gland or too much thyroid medication, anemia, or asthma or other breathing trouble.
Why You Should Know Your Resting Heart Rate
Resting heart rate is the rate at which your heart beats when you are not physically active, when your heart only needs the basic functions of the body. It is also a good indicator of your general physical condition. Aside from a specific medical condition, a lower resting heart rate is strongly associated with better overall health and fitness.
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Why Does A Good Resting Heart Rate Matter
It’s important to know what heart rate is healthy and normal at every age in your life. Your heart rate, or pulse, can guide you to discover dangerous health conditions that need expert care, such as some heart problems. But your normal resting heart rate changes throughout your life as you age. Read this guide to learn more about your pulse through every step of your life.
Calculate Your Maximum Heart Rate
The easiest way to do this is a simple paper-and-pencil calculation. Subtract your age from 220. The result is an age-predicted maximum beats per minute.
It’s important to note that this method does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.
A second method to calculate your maximum heart rate is to have an exercise tolerance or stress test. This usually is supervised by a physician and performed in a hospital or clinical setting in three-minute stages, during which the speed and incline continue to increase in an effort to elevate your heart rate until it climbs to its highest level.
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What Is Your Target Zone
Target Heart Rate Zones by Age *
- Age: 20
- Target Heart Rate Zone : ** 120 170
- Predicted Maximum HR: 200
Your Actual Values
- Target HR
* This chart is based on the formula: 220 – your age = predicted maximum heart rate.