Heart rate From Wikipedia, the free encyclopedia Heart rate is the number of heartbeats per unit of time

, typically expressed as beats per minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or sleep. The measurement of heart rate is used by medical professionals to assist in the diagnosis and tracking of medical conditions. It is also used by individuals, such as athletes, who are interested in monitoring their heart rate to gain maximum efficiency from their training. The R wave to R wave interval (RR interval) is the inverse of the heart rate. [edit]Measurement Heart rate is measured by finding the pulse of the body. This pulse rate can be measured at any point on the body where the artery's pulsation is transmitted to the surface by pressuring it with the index and middle fingers; often it is compressed against an underlying structure like bone. The thumb should not be used for measuring another person's heart rate, as its strong pulse may interfere with correct perception of the target pulse.[1] Possible points for measuring the heart rate are:

1. The ventral aspect of the wrist on the side of the thumb (radial artery). 2. The ulnar artery. 3. The neck (carotid artery). 4. The inside of the elbow, or under the biceps muscle (brachial artery). 5. The groin (femoral artery). 6. Behind the medial malleolus on the feet (posterior tibial artery). 7. Middle of dorsum of the foot (dorsalis pedis). 8. Behind the knee (popliteal artery). 9. Over the abdomen (abdominal aorta). 10. The chest (apex of heart), which can be felt with one's hand or fingers. However, it is possible
to auscultate the heart using a stethoscope.

11. The temple (superficial temporal artery). 12. The lateral edge of the mandible (facial artery).
13. The side of the head near the ear (basilar artery)

A more precise method of determining pulse involves the use of an electrocardiograph, or ECG (also abbreviated EKG). Continuous electrocardiograph monitoring of the heart is routinely done in many clinical settings, especially in critical care medicine. Commercial heart rate monitors are also available, consisting of a chest strap with electrodes. The signal is transmitted to a wrist receiver for display. Heart rate monitors allow accurate measurements to be taken continuously and can be used during exercise when manual measurement would be difficult or impossible (such as when the hands are being used). Recently, several applications for smart phones have been developed which can measure the heart rate without any external device, see for example: Magic Heart Rate. [edit]At rest The resting heart rate (HRrest) is a person's heart rate when they are at rest, that is lying down but awake, and not having recently exerted themselves. The typical resting heart rate in adults is 60-90 bpm,[2]with rates below 60 bpm referred to as bradycardia, and rates above 100 bpm referred to as tachycardia. Conditioned athletes often have resting heart rates below 60 bpm, with values of below 40 bpm not unheard of. For instance, cyclist Lance Armstrong has been known to have resting heart rates to as low as around 32 bpm; cyclist Miguel Indurain had a resting heart rate of 28 bpm.
[3]

The low pulse in conditioned athletes is due to the reduced demand on the heart by the peripheral

muscles due to their greater efficiency. Hypertrophy, which is enlargement and thickening of cardiac muscle tissue can also account for a lower heart rate, therefore enabling a higher volume of blood being pumped at each beat (i.e. higher stroke volume). [edit]In children The normal heart rate in children is variable and depends on the child's age. Children exercising can have heart rates up to 200 bpm. [edit]Maximum This section does not cite any references or sources. Please help improve this section by adding citations to reliable sources. Unsourced material may be challenged and removed. (October 2011) The maximum heart rate (HRmax) is the highest heart rate an individual can safely achieve through exercise stress, and depends on age. The most accurate way of measuring HRmax is via a cardiac stress test. In such a test, the subject exercises while being monitored by an EKG. During the test, the intensity of exercise is periodically increased (if a treadmill is being used, through increase in speed or slope of the treadmill), continuing until certain changes in heart function are detected in the EKG, at which point the subject is directed to stop. Typical durations of such a test range from ten to twenty minutes.
[4]

or HR = 300/number of large squares between successive R waves. The most common formula encountered. the authors are actually referring to instantaneous HR. with no indication of standard deviation. is: HRmax = 220 − age The formula has been attributed to various sources. Samuel Fox.[citation needed] In each case. but is widely thought to have been devised in 1970 by Dr.[5] This variation is as large as a 60 or 90 year age gap by the linear equations given below. Various formulas are used to estimate individual maximum heart rates. but maximum heart rates vary significantly between individuals. Conducting a maximal exercise test can require expensive equipment.500/RR interval in millimeters.[6] It gained widespread use through being used by Polar Electro in its heart rate . For general purposes. maximum heart rates can vary from 160 to 220. and indicates the extreme variation about these average figures. widely used. [edit]Formula Fox and Haskell formula.[5] Even within a single elite sports team.Standard textbooks of physiology and medicine mention that heart rate (HR) is readily calculated from the ECG as follows: HR = 1. based on age. but resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations. which is the number of times the heart would beat if successive RR intervals were constant. such as Olympic rowers in their 20s. HR = 60/RR interval in seconds. people instead typically use a formula to estimate their individual maximum heart rate. People just beginning an exercise regimen are normally advised to perform this test only in the presence of medical staff due to risks associated with high heart rates.[5] Inquiry into the history of this formula reveals that it was not developed from original research. William Haskell and Dr.

"[5] While the most common (and easy to remember and calculate).9 − (0. (they used the term "acceptable" to mean acceptable for both prediction of VO2.7 × age) (Another "tweak" to the traditional formula is known as the Tanaka method. Other often cited formulae are:  HRmax = 206. a new formula was devised which is believed to be more accurate).67 × age)— and a nonlinear equation—HRmax = 191.[6] A 2002 study[6] of 43 different formulae for HRmax (including the one above) concluded the following: 1. Despite the widespread publication of this formula. No "acceptable" formula currently existed. researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years. this particular formula is not considered by reputable health and fitness professionals to be a good predictor of HRmax.018 × age2).685 × age) This was found to have a standard deviation that. the estimation calculated by HRmax = 220 − age has neither the accuracy nor the scientific merit for use in exercise physiology and related fields. and prescription of exercise training HR ranges) 2.4 bpm). was still considered to be acceptable for the use of prescribing exercise training HR ranges.16 × age) − (0.8 − (0. The formula deemed least objectionable was: HRmax = 205. research spanning two decades reveals its large inherent error (Sxy = 7–11 b/min).5 − (0.711 × age) (Often attributed to "Londeree and Moeschberger from the University of Missouri")  HRmax = 217 − (0. [7] In 2007. Haskell has "laughed about". Also a third nonlinear equation was produced — HRmax = 163 + (1.007 × age2). Based on a study of thousands of individuals.[5] which Dr.3 − (0. The linear equation had a confidence interval of ±5–8 bpm and the nonlinear equation had a tighter range of ±2–5 bpm.[8] . Consequently.85 × age) (Often attributed to "Miller et al. although large (6. and produced a linear equation very similar to the Tanaka formula—HRmax = 206.[5] as it "was never supposed to be an absolute guide to rule people's training.monitors. from Indiana University")  HRmax = 208 − (0.

these two people could have actual HRmax 20 beats apart (e. there is an . Unsourced material may be challenged and removed. Sweden gives reference values (obtained during bicycle ergometry) for men: HRmax = 203. on the same team."[5] The 2010 research conducted at Northwestern University revised the maximum heart rate formula for women. it is: HRmax = 206 − (0. According to Martha Gulati. Below are two ways to calculate one's THR..g. et al. and previous training also are used in the calculation..5)))[12] [edit]Target rate This section does not cite any references or sources. In each of these methods.033 x (age . (October 2011) The Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. a person's physical condition.107. in the same sport.7 / (1 + exp (0.2 / (1 + exp (0. the same training. gender. Further. 170–190).0453 x (age . however. This theoretical range varies based mostly on age.104. For example an endurance runner's rates will typically be lower due to the increased size of the heart required to support the exercise.88 × age)[9][10] A study from Lund. While each may have predicted heart rates of 180 (= 220 − age). Please help improve this section by adding citations to reliable sources.3)))[11] and for women: HRmax = 190. while a sprinter's rates will be higher due to the improved response time and short duration. and depend greatly on individual physiology and fitness. can have actual HRmax 60 bpm apart (160 to 220): [5] the range is extremely broad.These figures are very much averages. and some say "The heart rate is probably the least important variable in comparing athletes. note that individuals of the same age.

65 → 117 bpm 85% Intensity: (220 − (age = 40)) × 0. which derives exercise zones by subtracting values from HRmax: THR = HRmax – Adjuster ± 5 bpm Zone 1 Adjuster = 50 bpm Zone 2 Adjuster = 40 bpm Zone 3 Adjuster = 30 bpm Zone 4 Adjuster = 20 bpm Zone 5 Adjuster = 10 bpm Example for someone with a HRmax of 180: Zone 1(easy exercise): 180 − 50 ± 5 → 125 – 135 bpm Zone 4(tough exercise): 180 − 20 ± 5 → 155 – 165 bpm .element called "intensity" which is expressed as a percentage.85) + 70 = 163 bpm [edit]Zoladz method An alternative to the Karvonen method is the Zoladz method. estimating HRmax As 220 − age): 65% Intensity: (220 − (age = 40)) × 0. The THR can be calculated as a range of 65%–85% intensity. it is crucial to derive an accurate HRmax to ensure these calculations are meaningful (see above).85 → 153 bpm [edit]Karvonen method The Karvonen method factors in resting heart rate (HRrest) to calculate target heart rate (THR). However.50) + 70 = 125 bpm 85% Intensity: ((180 − 70) × 0. using a range of 50–85% intensity: THR = ((HRmax − HRrest) × % intensity) + HRrest Example for someone with a HRmax of 180 and a HRrest of 70: 50% Intensity: ((180 − 70) × 0. Example for someone with a HRmax of 180(age 40.

[edit]Heart rate reserve Heart rate reserve (HRR) is a term used to describe the difference between a person's measured or predicted maximum heart rate and resting heart rate. Additionally. Some methods of measurement of exercise intensity measure percentage of heart rate reserve. as a person increases their cardiovascular fitness.[13] Karvonen's study findings have been questioned. thus the heart rate reserve will increase. Percentage of HRR is equivalent to percentage of VO2 reserve. and the correlation between the percentages of .  Only six subjects were used. HRR = HRmax − HRrest This is often used to gauge exercise intensity (first used in 1957 by Karvonen). due to the following:  The study did not use VO2 data to develop the equation. their HRrest will drop.

[15] Training regimes sometimes use recovery heart rate as a guide of progress and to spot problems such as overheating or dehydration. A greater reduction in heart rate after exercise during the reference period indicates a betterconditioned heart.HRR and VO2 max was not statistically significant.[14] [edit]Recovery heart rate Recovery heart rate is the heart rate measured at a fixed (or reference) period after ceasing activity. [edit]Abnormalities . typically measured over a one minute period. Heart rates that do not drop by more than 12 bpm one minute after stopping exercise are associated with an increased risk of death.[16] After even short periods of hard exercise it can take a long time (about 30 minutes) for the heart rate to drop to rested levels.

[edit]Bradycardia Main articles: Bradycardia and Athlete's heart Bradycardia is defined as a heart rate less than 60 beats per minute although it is seldom symptomatic until below 50 bpm when a human is at total rest. This number can vary as children and small adults tend to have faster heart rates than average adults.[edit]Tachycardia Main article: Tachycardia Tachycardia is a resting heart rate more than 100 beats per minute. Trained athletes tend to have slow resting heart rates. Bradycardia may be associated with medical conditions such as hypothyroidism. This number can vary as smaller people and children have faster heart rates than average adults. and resting bradycardia in athletes should not be considered abnormal if the individual has no symptoms .

[edit]Arrhythmia Main article: Arrhythmia Arrhythmias are abnormalities of the heart rate and rhythm (sometimes felt as palpitations). or VAD. For example Miguel Indurain. [edit]Ventricular assist device A body with a ventricular assist device. . dizziness and fainting. installed as an aid to a failing heart will sometimes have no heart beat or pulse and therefore no heart rate. Some cause few or minimal symptoms. They can be divided into two broad categories: fast and slow heart rates.associated with it. one of the lowest ever recorded in a healthy human. had a resting heart rate of 28 beats per minute. Others produce more serious symptoms of lightheadedness. a Spanish cyclist and five time Tour de France winner.

Faster heart rate may accompany increased production of inflammation molecules and increased production of reactive oxygen species in cardiovascular system. There is a correlation between increased resting rate and cardiovascular risk.[17] An Australian-led international study of patients with cardiovascular disease has . particularly cardiovascular mortality in human beings. This is not seen to be "using an allotment of heart beats" but rather an increased risk to the system from the increased rate. in addition to increased mechanical stress to the heart.because many VADs are continuous flow pumps. [edit]As a risk factor A number of investigations indicate that faster resting heart rate has emerged as a new risk factor for mortality in homeothermic mammal s.

which is the number of times the heart would beat if successive RR intervals . hospital admissions and the need for surgery. said "If you have a high heart rate there was an increase in heart attack.500/RR interval in millimeters. who were being treated for heart problems. published in The Lancet (September 2008) studied 11. Those patients whose heart rate was above 70 beats per minute had significantly higher incidence of heart attacks. there was about a 46 percent increase in hospitalizations for nonfatal or fatal heart attack. In each case. the authors are actually referring to instantaneous HR. University of Sydney professor of cardiology Ben Freedman from Sydney's Concord hospital."[18] Standard textbooks of physiology and medicine mention that heart rate (HR) is readily calculated from the ECG as follows: HR = 1.shown that heart beat rate is a key indicator for the risk of heart attack. across 33 countries. HR = 60/RR interval in seconds.000 people. The study. or HR = 300/number of large squares between successive R waves.

ia bolehdianggarkan dengan menggunakan 220 formula tolak umur anda (lihat jadual inimaks kadar denyutan jantung). HR) = 143 Beats / Saat Latihan maksimum Jantung Kadar: 220 .berehat HR) ×% Intensiti) + HR contohberehat Jika kadar jantung maksimum tidak boleh diukur secara langsung. untuk 25 tahun lama yang mempunyai kadar jantung berehat 65 tahun.25 (Usia) = 195 195 .60 (min. latihan jantung zon kadar beliau akan menjadi 143-156 denyutan seminit . students determine HR this way without looking at the ECG any further. Formula Karvonen adalah formula matematik yang membantu anda menentukankadar sasaran jantung anda (HR) latihan zon. Intensiti) + 65 (Rest. HR) = 130 130 x 0. Lihat juga KadarJantung Rehat dan panduan ini untuk mengukur kadar jantung. HR) = 130 130 x 0. yang mahu tahu kadar denyutan jantung latihan untuk tahap intensiti 60% . However. Juga.were constant. Intensiti) + 65 (Rest.25 (Usia) = 195 195 .70 (Max. HR) = 156 Beats / Saat Oleh itu. nilai purata sebanyak 70 bpm bolehdigunakan untuk kadar jantung berehat jika ia tidak diketahui. Formula yang menggunakan kadarjantung maksimum dan berehat dengan intensiti latihan yang dikehendaki untukmendapatkan kadar sasaran jantung. Kadar sasaran jantung = ((max HR .70%. Contoh Latihan Jantung Kadar Zon Sebagai contoh.65 (Rest. Latihan Minimum Jantung Kadar: 220 . because the above formula is almost always mentioned.65 (Rest.

take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). Also. an average value of 70 bpm can be used for resting heart rate if it is not known.70 (Max. HR) = 130 130 x . HR) = 143 Beats/Minute His Maximum Training Heart Rate: 220 .65 (Rest. Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example If the maximum heart rate cannot be measured directly. which has now been shown to be inaccurate): .age. HR) = 156 Beats/Minute His training heart rate zone will therefore be 143-156 beats per minute.Fitness Training Fitness Training > Facts > Fitness Components > Aerobic Endurance > Heart Rate > Karvonen Formula Karvonen Formula The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone. His Minimum Training Heart Rate: 220 .70%. Staying within this range will help you work most effectively during your cardio workouts.25 (Age) = 195 195 . The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). wanting to know his training heart rate for the intensity level 60% . it can be estimated using the formula 220 minus your age (see this table of heart rate max).60 (Min.25 (Age) = 195 195 . for a 25 yr old who has a resting heart rate of 65. Definition: The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. See also Resting Heart Rate. Intensity) + 65 (Rest.65 (Rest. This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 . and this guide to measuring heart rate. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate. Example Training Heart Rate Zone For example. Intensity) + 65 (Rest. HR) = 130 130 x .

umur). Terdapat hubungan antara kadar jantung dan penggunaan oksigen . How to Determine Your Heart Rate Training Zone Kadar jantung rizab ialah perbezaan antara kadar jantung maksimum dan kadar jantung berehat anda.(0.terutamanya pada keamatan yang terdiri daripada 50-90% VO2 max (1). Jadi tradisional..65 (resting heart rate) = 126 126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107 82 + 65 (resting heart rate) = 147 107 + 65 (rhr) = 172 The target heart rate zone for this person would be 147 to 172 Heart Rate Reserve. seorang yang berusia 30 tahun dengan kadar jantung maksimum 190bpm mungkin melatih pada maksimum 75% atau 143bpm. Sebagai contoh.Dengan memasukkan kadar rizab jantung ke dalam persamaan. Heres itu formula sebenar: Heres contoh 50year lama dengan kadar jantung berehat daripada 65bpm yang mahu melatih pada maksimum 70% • 220 50 = 170bpm (kadar jantung maksimum) • 170 65 = 105bpm (kadar rizab jantung) • (105 x 0. teori zon latihan yang lebih tepat boleh ditentukan. intensiti senaman telah ditetapkan sebagai peratusan kadar jantung maksimum (dikira sebagai 220 . Formula Karvonen menggunakan rizab kadar jantung untuk mengira zon latihan yang berdasarkan kedua-dua maksimum DAN kadar jantung berehat..9 .7) + 65 = 139bpm .67 x 23 (age)) = 191 191 .206. Salah satu masalah dengan persamaan 220-umur adalah bahawa ia tidak membuat sebarang elaun untuk perbezaan individu dalam kadar jantung berehat.

Aerobik Zon .Menggunakan formula Karvonen kadar jantung sasaran ini orang yang bekerja sebagai 139bpm. Pertama.Berguna juga untuk latihan pra-musim awal musim dan tertutup rentas apabila badan perlu untuk pulih dan menyihatkan. Nilainya mencatatkan bahawa formula Karvonen hampir selalu mengira sasaran kadar degupan jantung yang lebih tinggi daripada 220 usia. Kedua.Berterusan atau panjang.7). Untuk mewujudkan zon anda mungkin mahu menolak iaitu 129 hingga 139bpm Menggunakan 220 umur formula tradisional orang yang sama ini akan mempunyai kadar sasaran jantung 119bpm.di mana intensiti senaman meningkat sehingga dataran kadar jantung didapati. yang ini adalah sangat rendah (220 50 x 0. latihan ketahanan jarak perlahan jatuh di bawah ini zon kadar jantung. menganggarkan pusat maksimal seseorang telah menunjukkan mempunyai ketidaktepatan berbanding dengan ujian makmal (2) . Zon anaerobik 80% kepada 90% Latihan dalam zon ini akan membantu untuk meningkatkan keupayaan badan anda untuk berurusan dengan asid laktik. kadar rizab jantung memberitahu kita apa-apa tentang ambang laktat atau anaerobik .70% hingga 80% Menjalankan dalam zon ini akan membantu untuk membangunkan sistem aerobik dan khususnya keupayaan anda untuk mengangkut dan menggunakan oksigen. Adalah penting untuk ingat bahawa kadar jantung rizab kaedah menetapkan intensiti senaman adalah tidak cara yang sempurna. Di sini adalah panduan kasar kepada zon perbezaan kadar jantung dan penyesuaian mereka mendapatkan Pemulihan Zon . Ia juga boleh membantu meningkatkan ambang laktat anda.60% hingga 70% Latihan pemulihan aktif jatuh ke dalam zon ini (secara ideal ke akhir lebih rendah).

Think of fat as nothing more than a storehouse of calories.seseorang. Oleh data rakaman kadar jantung sepanjang sisi titik di mana ambang laktat difikirkan berlaku. yes. When doing cardio. The sustained intensity and duration of your cardiovascular activity dictate whether or not you burn fat. . Burn Fat With The Karvonen Formula Fat loss clearly stands out as the chief reason clients enlist my services as a personal trainer. Although many have little or no prior exercise experience. latihan jauh lebih berkesan pelan boleh dirangka. a mathematical formula that determines your target heart rate zone. and even while at rest (called the basal metabolic rate).” the excess is stored as fat. Every day you consume a quantity of calories in the form of food. but the answer is. If you’re thinking: “You mean to tell me that even if I finally get off my butt and do cardio I still might not lose fat?” I am sorry to break the news to you. some perform semi-regularcardiovascular exercise and still see no significant changes in their body.” If your “calories in” are greater than your “calories out. you will get the most out of your cardio workouts. it is possible to burn fat with the Karvonen Formula. You offset that with the amount of calories you burn every day through physical activity. If you maintain your target heart rate. Reverse the two and you lose fat. Here’s how to can burn fat with the Karvonen Formula. To put it simply: You have “calories in” and “calories out.

Use The Karvonen Formula You can burn fat with the Karvonen Formula. the basic design is the same: a sensor strap goes around your chest and transmits a signal to a watch you wear around your wrist. These are the two formulas used to calculate the upper and lower end of your zone: Lower: 220 – AGE – RHR x 70% + RHR Upper: 220 – AGE – RHR x 85% + RHR The Centers for Disease Control and Prevention recommend a range of 50%-70% for moderateintensity physical activity and 70%-85% for vigorous-intensity physical activity. waterproof products that interact with most commercial-grade cardiovascular equipment. in turn. The more intense the activity. getting physical . your heart rate increases. When you exercise. The longer you stay in your zone.Understand Heart Rate Two factors determine whether you utilize fat as a source of energy during exercise: intensity and duration. If you are able to stay in the range for 45 minutes. then you are ready to train in the vigorous range. you must keep your heart rate from getting too high. must beat faster to meet this need. do not rely on fat as the primary source for energy. the more you will burn fat with the Karvonen Formula. Your age and resting heart rate (RHR) are used in the calculations. so you must be able to sustain the activity for a prolonged period of time in order to ensure you are burning fat. activities that require near maximal effort. your body is unable to process fat as a source of energy and switches to a different energy production method called anaerobic glycolysis. if the intensity of the activity increases too much. This increase occurs as a result of a greater demand for oxygen by the working muscles in your body. Polar manufactures sturdy. Remember to stay in your zone for at least 20 minutes to ensure your body engages in the fat-burning process. which is used to calculate where your heart rate should be during cardiovascular exercise in order to burn a significant amount of fat. such as weight training (which cannot be sustained for long periods of time). begin with the moderate range. I recommend the Polar heart-rate monitor. Although there are many styles to choose from. Consequently. Monitor your pulse A convenient way to monitor your pulse is to use a heart rate monitor. If you are unsure as to which range you should use to burn fat with the Karvonen Formula. Most watches allow you to program your zone (or even calculate it for you) and use a combination of tones to alert you if you are outside your target zone. The intensity of cardiovascular exercise is measured in beats per minute. However. It takes your body a little while to begin the fat-burning process. I generally start a client with 20 minutes and steadily increase the duration as they become accustomed to the activity. In order to keep from switching to that alternate energy production system. the more oxygen is required and the heart.

fat) to fuel the activity. Walaupun banyak mempunyai sedikit atau tiada pengalaman menjalankan terlebih dahulu. Jika anda berfikir: "Anda amat bermakna untuk memberitahu saya bahawa walaupun saya akhirnya sampai punggung saya dan melakukan kardio saya masih tidak akan kehilangan lemak?" Saya minta maaf untuk memecahkan berita itu kepada anda. dan walaupun ketika rehat (dipanggil kadar metabolik pangkal).e. Whether it’s running. FL. Setiap hari anda mengambil kuantiti kalori dalam bentuk makanan. that can be cardio too). food) and you most certainly will lose fat. Jeff lives in SW Ranches.askmen. he loves spending time with his wife and kids. or playing PS3. ia adalah mungkin untuk membakar lemak dengan Formula Karvonen. Ia mengambil badan anda sebentar untuk memulakan proses . It will not happen overnight." lebihan itu disimpan sebagai lemak.. beberapa melaksanakan separuh regularcardiovascular senaman dan masih melihat sebarang perubahan penting dalam badan mereka. Apabila melakukan kardio. riding his purple Harley. Keamatan yang mapan dan tempoh aktiviti kardiovaskular anda menentukan sama ada atau tidak anda membakar lemak. Resources: Read more: http://www. When not training one of his clients (or working out himself).com/sports/bodybuilding_200/241b_fitness_tip. exciting and effective training programs. Anda mengimbangi bahawa dengan jumlah kalori anda membakar setiap hari melalui aktiviti fizikal.html#ixzz1n1VUCWPp Cara: Hilangkan Berat Dalam tidur kamu Kehilangan lemak dengan jelas menonjol sebagai pelanggan sebab ketua mendapatkan perkhidmatan saya sebagai pelatih peribadi. formula matematik yang menentukan sasaran zon kadar jantung anda. Jeff Mendoza is an NFPT certified and insured personal trainer with over 10 years experience helping others achieve their individual health and fitness goals through the development and implementation of cutting-edge. Berfikir lemak sebagai tidak lebih daripada gudang kalori. where he certainly enjoys the Sunshine State lifestyle. tetapi jawapannya ialah. Memahami Kadar jantung Dua faktor menentukan sama ada anda menggunakan lemak sebagai sumber tenaga semasa senaman: intensiti dan tempoh.Remember. ya. but it will happen..e. power walking. anda akan mendapat yang terbaik daripada latihan cardio anda. Perform that activity regularly enough to offset the calories you put in your body (i. swimming. Menterbalikkan dua anda kehilangan lemak. Untuk meletakkan hanya: Anda mempunyai "kalori dalam" dan "kalori" Jika "kalori dalam" anda adalah lebih besar daripada anda "kalori keluar. or cleaning the house (yes. Berikut adalah bagaimana boleh membakar lemak dengan Formula Karvonen. cardiovascular exercise is anything that elevates your heart rate for an extended period of time. Jika anda mengekalkan kadar sasaran jantung anda. so long as you stay within your zone you are calling upon your storehouse of energy (i.

seperti latihan berat (yang tidak dapat dikekalkan untuk jangka masa yang panjang). Jika anda tidak pasti pelbagai yang anda harus gunakan untuk membakar lemak dengan Formula Karvonen. bermula dengan pelbagai sederhana. seterusnya.UMUR . Peningkatan ini berlaku sebagai hasil daripada permintaan yang lebih besar untuk oksigen oleh otot-otot yang bekerja di dalam badan anda. tidak bergantung kepada lemak sebagai sumber utama untuk tenaga.pembakaran lemak. Umur anda dan kadar jantung berehat (RHR) yang digunakan dalam pengiraan. mesti menewaskan lebih pantas untuk memenuhi keperluan ini. kadar denyutan jantung meningkat. anda mesti menjaga hati kadar anda daripada mendapat terlalu tinggi.220 RHR x 85% + RHR Pusat Kawalan dan Pencegahan Penyakit menyarankan pelbagai 50% -70% untuk aktiviti fizikal intensiti sederhana dan 70% -85% untuk menjalankan aktiviti cergas fizikal intensiti. Akibatnya. Lebih sengit aktiviti. Memantau nadi anda Cara yang mudah untuk memantau denyutan nadi anda adalah dengan menggunakan monitor kadar jantung. Ini adalah dua formula yang digunakan untuk mengira hujung atas dan bawah zon anda: Lebih rendah: 220 . yang digunakan untuk mengira di mana kadar denyutan jantung semasa senaman kardiovaskular untuk membakar sejumlah besar lemak. anda akan membakar lemak dengan Formula Karvonen. kemudian anda sudah bersedia untuk melatih dalam julat bertenaga.Kebanyakan jam tangan membenarkan anda untuk memprogram zon anda (atau bahkan mengira untuk anda) dan menggunakan kombinasi nada untuk memberi amaran kepada anda jika anda berada di luar zon sasaran . Jika anda mampu untuk tinggal di pelbagai selama 45 minit. aktiviti-aktiviti yang memerlukan berhampiran usaha maksimum. lebih banyak oksigen diperlukan dan jantung. Untuk memastikan daripada beralih kepada sistem pengeluaran bahawa tenaga alternatif. jadi anda mesti berupaya untuk menampung aktiviti untuk tempoh masa yang lama untuk memastikan anda membakar lemak. Walau bagaimanapun. Keamatan senaman kardiovaskular diukur dalam seminit. Apabila anda bersenam. jika keamatan aktiviti meningkatkan terlalu banyak. Ingat untuk tinggal di zon anda untuk sekurang-kurangnya 20 minit untuk memastikan badan anda terlibat dalam proses pembakaran lemak.RHR x 70% + RHR Atas: . Walaupun terdapat banyak gaya untuk dipilih. Gunakan Formula Karvonen yang Anda boleh membakar lemak dengan Formula Karvonen. Semakin lama anda berada dalam zon anda. Saya biasanya mula klien dengan 20 minit dan akan meningkat secara berterusan tempoh kerana ia menjadi biasa dengan aktiviti. reka bentuk asas yang sama: tali sensor menyala di sekitar dada anda dan menghantar isyarat kepada jam anda memakai di pergelangan tangan anda. badan anda tidak dapat untuk memproses lemak sebagai sumber tenaga dan beralih kepada kaedah pengeluaran tenaga yang berbeza yang dikenali sebagai glikolisis anaerobik.UMUR .

di mana beliau sudah tentu menikmati gaya hidup Sunshine Negeri. produk kalis air yang berinteraksi dengan peralatan paling gred komersial kardiovaskular. dia suka menghabiskan masa bersama isteri dan anak-anak beliau. Saya mengesyorkan monitor kadar Polar jantung. atau bermain PS3. yang boleh menjadi kardio terlalu). Ia tidak akan berlaku sekelip mata. Kutub mengeluarkan yang kukuh. makanan) dan anda pasti akan kehilangan lemak. berenang. David Malet Armstrong A . lemak) untuk menjana aktiviti. mendapat fizikal Ingat. kuasa berjalan.anda. senaman kardiovaskular adalah apa-apa yang menaikkan kadar denyutan jantung anda untuk tempoh masa yang panjang. FL. program latihan menyeronokkan dan efektif. menunggang Harley ungu beliau. Jeff Mendoza jurulatih NFPT disahkan dan diinsuranskan peribadi dengan lebih daripada 10 tahun pengalaman membantu orang lain mencapai kesihatan individu dan matlamat kecergasan mereka melalui pembangunan dan pelaksanaan berjalan lancar. Sama ada ia berjalan. tetapi ia akan berlaku. Jeff tinggal di ladang SW. selagi anda tinggal di dalam zon anda anda menyeru gudang tenaga anda (iaitu. atau membersihkan rumah (ya. Melaksanakan aktiviti kerap yang cukup untuk mengimbangi kalori yang anda masukkan ke dalam badan anda (iaitu. Apabila tidak latihan salah satu daripada pelanggan beliau (atau bekerja sendiri).