Heart Rate Reserve: What It Is and How to Use It

Your heart rate reserve is the difference between your maximum and resting heart ratThis number can help you better understand your current fitness levels and how hard you’re working during exercisBecause there are many types of heart rate calculations, you may wonder how heart rate reserve differs from other measurements and how to use iThis article tells you all you need to know about heart rate reserve, why it’s important, how to calculate it, and how you can improve your cardiorespiratory, or cardio, fitness.
BONNINSTUDIO/Stocksy UnitWhat is the heart rate reserveart rate reserve (HRR) is a calculation you can use to find your target heart rate (THRIt’s simply the difference between your maximal heart rate (MHR) and your resting heart rate (RHR). In other wordsHRR = MHR – RWas this helpfulYour MHR is the highest rate at which your heart can pump, and your RHR is the number of heartbeats per minute during inactivity — such as when you’re relaxing on the couch.
SUMMAHeart rate reserve is the difference between your maximal heart rate and resting heart ratWhy is heart rate reserve important for trainiTo calculate your THR, it can be helpful to know yourYour THR is useful for determining your optimal training capacity for a certain activitIn other words, your THR will change depending on the desired outcome of the exercise. Generally, cardio exercise is divided into two types (1Trusted Source):
Moderate-intensity exercise. This is an intensity you can sustain for a relatively long time with moderate effort. Your heart rate is elevated, but you can continue exercising for more than a few minutVigorous-intensity exercise. This intensity involves a high amount of effort in a short period of time, usually a few minutes at moFor instance, if your goal is to run on the treadmill for 45 minutes, you’ll want to make sure your heart rate is at a sustainable pace to alyou
to keep going without needing a breakSimilarly, if you’re looking to do a quick 15-minute high intensity interval training (HIIT) workout, you’ll want to make sure your heart rate is high enough reap the desired benefitThe Physical Activity Guidelines for Americans recommend getting 150–300 minutes of moderate-intensity activity, 75–150 minutes of vigorous activity, or a combination of both every week (1Trusted Source).

Comments

Post a Comment

Popular posts from this blog

Is It Possible to Get Rid of Lactic Acid in Your Muscles?

Image
Lactic acid was once believed to be the cause of sore muscles after exercise. It’s not. Another substance, lactate, contributes. However, what causes muscle burn and pain is more complex. Staying hydrated and resting muscles may helIf you participate in high intensity interval training or similar intense exercise, you’ve probably felt the intense burn in your muscles that often comes with this type of activity. This burning sensation is frequently attributed to lactic acid buildup. For years, recreational and competitive athletes have assumed that, in order to increase performance, they have to minimize lactic acid in their bodies. However, this notion is falsThat’s right: Lactic acid is not the cause of the burn during intense exercise, nor is it responsible for the persistent soreness that may last from hours to days following intense exercise. What’s more, exercise physiologists are continuing to study the complexities of what we’ve traditionally called “lactic acid buildup.” As i...
Read more

Does Creatine Cause Headaches?

Image
FluxFactory/Getty ImaFrom energy boosters to performance enhancers, the world of sports and fitness is no stranger to supplements. For many athletes and gym-goers, creatine is one of the more popular supplements on the market for improving performancAlthough side effects from creatine are relatively uncommon, some people have reported experiencing headaches from creatine supplementIn this article, we’ll explore what creatine does, some potential side effects of creatine supplementation, and what the research says about creatine causing headaches. Does creatine cause headacheCreatine is a naturally occurring substance made of amino acids. It supplies the body with cellular energy. Red meat and seafood are the primary sources of dietary creatine, while endogenous creatine is synthesized in the liver, kidneys, and pancreasMost creatine is stored in and used by the muscles, which makes it a popular supplement for fitness-related activities. As with almost all supplements, there have been ...
Read more

The Best Core Exercises for All Fitness Levels

Image
Core exercises can include yoga poses, crunches, planks, and other exercises that incorporate additional muscleWhether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish a lot of everyday activities. It also affects your balance, posture, and stabilitContrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in your back and around your pelvis. Your core, or trunk, includes yourErector spinae. The erector spinae is a back muscle that extends up your trunk. It helps you stand up straight abendover, as well as bend sideways and rotate your heRectus abdominis. When you bend forward, you use an abdominal muscle called the rectus abdominis. It’s sometimes called the “six pack” musclObliques. Your internal oblique and external oblique help you rotate or bend your trunTransverse abdominis. The transverse abdominis, wwraps around the front and side of your trunk, stabilizes your pelvMultifidus. The multifidus ...
Read more