Tuesday, September 28, 2010

How to Improve In and Out of Class

To improve aerobic capacity in and/or outside of class, students should particpate in at least 20 minutes of moderate to intenese physcial activity at least 3-5 times per weak. Moderate to intense physical activity is activity that raises heart rate between 65-85% of a person's target heart rate. 

Target heart rate can be calculated by performing the following steps:

Step 1: Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,
(76 + 80 + 78) / 3= 78.

Step 2: Find your maximum heart rate and heart rate reserve. Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be:
220 - 24 = 196.

Step 3: Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example:
(118 * 0.6) + 78 = 149

Step 4: Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,
(118 * 0.8) + 78 = 172.

Step 5: Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,
(149 + 172) / 2 = 161 (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,
HRmaxRESERVE = 196 - 78 = 118

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