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Exercise
Heart Exercise
Running a Marathon - Beginners |
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Heart Exercise
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Incline or Stride will determine heart rate - how many beats per minute. A
biceps or Quadriceps will get exhausted and stop working of its own accord. The Heart can't - therefore it is very
easy to overwork the heart.
Heart Rates to know: Max -- Red Zone -- Anaerobic -- Aerobic -- Fat Burning -- Resting -- Death
Once you have a heart monitor - All you will read are meaningless numbers. Until you establish some references.
1. Resting Heart Rate -
Take your pulse / heart rate in the morning immediately upon rising. Actually put on your monitor and lie down
for 5 minutes before taking the reading. Always let your heart rate stabilize before taking a reading. (notice
that any movement will cause an increase in heart rate.)
Resting Lying down _________________________
Sitting Up _________________________
Standing _________________________
2. Maximum Heart Rate:
(MRR) becomes the most important number because all others are determined from it. The calculated MRR is done by
taking the number 220 and subtracting your age. It is very important to remember that this is only a calculated
number and your MRR may be 20 beats above or 20 beats below or somewhere in-between. The only way to know for sure
is to do a tread mill test and request that you be allowed to go to your maximum rate.
A new standard has been established for determining your calculated MRR. Use the number 205 and subtract one half
your age to determine your MRR. This method seems to be a little closer to reality.
Interval Training:
What is it - When is it best done.
Driving into the anaerobic or Red Zone is best done in the middle of the exercise period. After the warm up period
and before fatigue which may happen near the end of the exercise period. Interval training provides a method of
monitoring your recovery rate. (how fast your heart rate will return to a resting rate. The questions to ask yourself
is: Do I need to stop - gasping for air or can my heart recover with movement such as walking - power walking -
or jogging.
Overworking the Heart:
Unlike the muscles in the legs which will fatigue and cramp up if you overwork them. The heart (muscle) will not
(normally) give you an indication that it is being overworked. Extreme cases result in eschimia (irregular heart
rhythm) Heart failure sometimes resulting in death. The Heart Rate responds to demand - how much blood flow id
required to keep the muscles supplied with energy (oxygen and glucose) and functioning.
The large muscles (legs) have the most effect. If you are taking short steps than a smaller portion of the muscle
is being activated, than if you were taking long strides. So it is not so much pace as it is stride.
Other Factors:
The higher the temperature of the body the higher the Heart Rate
will be with an equivalent amount of energy expended.
The less hydrated you are the higher the Heart Rate. As you expend energy and begin to (perspire for women) (sweat
for men) not only are you losing body fluids, you are also losing electrolytes (sodium and potassium) that are
needed to assist the muscles in contracting and relaxing. (Remember that the Heart is a Muscle) It is very important
to maintain body fluids. Start before the exercise by hydrating the body. Maintain your body fluids throughout
the exercise by drinking fluid while you exercise. It is better to drink something before you feel the need (thirst)
for it. |
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