Anaerobic threshold is the point above which muscles fatigue, the body's demands for oxygen and fuel outweigh supply and the body has to use stored reserves. It is usually percent of max heart rate.
Often identified as the muscle "burn" after an intense workout. Aerobic threshold is the point at which anaerobic energy pathways start to operate. It is about 65 percent of the maximum heart rate and about 40 beats lower that anaerobic threshold.
For vigorous exercise, aim for a target heart rate of 70 to 85 percent of your maximum heart rate MHR. Your MHR is the upper limit of what your cardiovascular system can handle during physical activity.
These numbers are estimates that provide an average value. Many people have a higher or lower MHR, sometimes by as much as 15 to 20 beats per minute.
If your heart rate is 50 to 85 percent of your maximum heart rate, you have hit your target heart zone and are working at the right level of intensity. The device is worn like a bracelet or watch and measures your heart rate. Exercising at the right level of intensity improves heart and respiratory endurance and helps keep your workout at a level that is vigorous enough to meet your health goals.
If you have a heart condition, be sure to discuss your target heart rate with your doctor prior to beginning an exercise program. Use of Health Topics. Help your heart work stronger Cardiovascular exercise also called aerobic exercise is especially effective in keeping your heart healthy and reaching your target heart rate.
The following is an estimate given by the American Heart Association for target heart rate numbers for adults ages 45 to 45 years: 88 to beats per minute 50 years: 85 to beats per minute 55 years: 83 to beats per minute 60 years: 80 to beats per minute 65 years: 78 to beats per minute 70 years: 75 to beats per minute Measure your heart rate To determine your heart rate, use your first two fingers to press lightly over the blood vessels on your inner wrist—the side by your thumb.
First Things First Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate. According to the National Institute of Health, the average resting heart rate: for children 10 years and older, and adults including seniors is 60 — beats per minute for well-trained athletes is 40 — 60 beats per minute. As you exercise, periodically: Take your pulse on the inside of your wrist, on the thumb side.
Use the tips of your first two fingers not your thumb to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate. Know Your Numbers This table shows estimated target heart rates for different ages. The figures are averages, so use them as general guidelines.
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