- Take your age and subtract it from 220.
-For example: a 20 year old would have an estimated maximal heart rate of 200 beats per minute (100% of heart rate max). - Your max HR is critical to know in order to determine your target HR for your workout. - Here's an example of finding 80% of a max HR for a 20 year old - Max HR 200 BPM X 0.80 = 160 BPM |
Heart Rate Monitors
Where can I buy a HR Monitor?HR monitor's can be found in athletic and sporting good stores such as Dick's sporting goods. They can also be found online at sites such as Amazon
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How much do HR monitors cost?HR monitors can vary in price from about $50 to up to a couple thousand. However, it is believed that a reliable HR monitor can be found for around $200-$300. Some popular HR monitors in that price range include; The My zone MZ3, Fitbit, and the Garmin Forerunner 235
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What are the different types of HR monitors?- Chest Strap Model - Uses a chest strap to read pulse. The most accurate version but can be uncomfortable
- Strapless model - Uses a wristband to determine pulse. It can be less accurate but allows for more comfort. |
Warming Up
A good warm-up is an important part of any physical exercise. A proper warm up will reduce the risk of injury as opposed to going into a work out cold. There are a plethora of simple easy warm-up exercises which include; arm circle, arm swings, jumping jacks, front to back leg swings, and cross body leg swings. The goal of a warm up is to increase heart rate and blood flow to working muscles. American College of Sports Medicine (ACSM) guidelines recommend progressively focusing on the muscles and movements that will be involved in your later workout.
This website is for informational purposes only. Consult a physician before performing this or any exercise program.