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# Heart rate

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### Heart rate

1. 1. HEART RATE Your heart rate is the number of times your heart beats in a one minute time span. Your heart rate tells you how hard your heart is working to pump blood and oxygen to your limbs and brain Your heart rate changes with your activity
2. 2. Max and Resting Rate Your resting heart rate is measured when you wake up in the morning before you get out of bed Your maximum heart rate is calculated using a formula based on your age Your working heart rate is a percentage of the maximum depending on what kind of exercise and result you want. For instance aerobic, weightloss/fitness, cardio, etc
3. 3. How to measure your heart rate BPM (Beats Per Minute)1. Hold two fingers at the side of your neck feel for your pulse.2. Count the number of times your heart beats in a 15 seconds.3. Multiply the 15 second measure by 4 the result will be the Beats Per Minute (BPM)4. 4X15 is equal to 60=60 seconds in a minute
4. 4. Maximum Heart RateThe Maximum Heart Rate is the measure of how fast you heart can beat safely To calculate your Maximum Heart Rate Subtract your age for 220Example, if you are 50 years old: 220-50=170 your maximum heart rate is 170
5. 5. Working Heart RatesWorking Heart Rates are a percentage of your Maximum Heart Rate. The level that your heart will work most efficiently to produce a desired result.Example: for an aerobic workout you will want to work at a rate between 55% and 70% of your Maximum Heart Rate. Multiply your MHR by .55 and .70 , work within that range for a Cardio workout you will want to work at a rate between 70 % to 80% of your Maximum Heart Rate. Multiply your MHR by .70 and .80 , work within that range.
6. 6. Working Levels