How To Find Your Training Heart Rate

Enter your age:

Enter your Resting Heart rate:

Select current conditioning: Normal Athletic Out of Shape

Your Target Heart Rate :

Maximum Heart Rate:

Heart Rate Reserve:

Recovery Heart Rate: Aerobic exercise usually improves your recovery heart rate after vigorous exercise sessions. If you are in good condition, your pulse rate will return to normal faster than if you are in poor condition. A conditioned cardiovascular system allows you to work harder, longer, and to recover quicker.

Resting Heart Rate: Your resting heart rate is an important fitness measurement because it tells you how hard your heart is working - how many times it must beat every minute to keep you alive. Following a consistent schedule of aerobic exercise effects your heart rate. A person in good aerobic condition usually has a lower resting heart rate than that of a person in poor aerobic condition.

This Aerobic exercise is important to your health because:

• Your heart can pump more blood with each contraction.
• Your heart does not have to contract as often.
• Your heart can conserve energy as it does its daily work.
• In one sentence: You will have more pep each day!

When you exercise aerobically, your rate of breathing increases, as does your heart rate. Your breathing should remain deep and regular and you should be able to comfortably carry on a conversation, or sing along with music while you work out. This is what is called the talk test. Breathing so hard that you can't talk indicates that your muscles aren't getting enough blood and oxygen to keep up the pace. The shortage of oxygen leads to lactic acid production in the muscles. The lactic acid eventually spills out in to the blood and this causes you to feel muscle fatigue and pain.

CAUTION: if you have any heart, blood pressure, or any other physical condition that could cause a problem with exercising at your training heart rate, please check with your doctor first, and follow his recommendation.

Body Mass Index Formula: B.M.I. = ;

also for a given B.M.I., Wt = ;

For a B.M.I < 19 = Underweight;

19 to 25 = Normal,

25 to 30 = Overweight,

31 to 35 = Very overweight,

36 to 40 = Extremely overweight.

 Examples: