Heart Rate Check Question

[Ellis]

I am fairly new to Cathe's workouts and must add I am thoroughly enjoying every minute of them

The first DVD I purchased was Power Hour and I was using the step aerobics from the Body Max workout for my aerobic work out. When Cathe would stop for a heart rate check a bar would move along the screen to show you when to stop counting. Then a comparison chart would come up for you to compare your heart rate to.

I have since purchased the S&H as well as Rythmic Step DVDs. I have noticed on Rythmic Step Cathe will stop for a heart rate check but the difference being it is just the comparison chart that comes up. My question is how many seconds do you count your heart rate for?

Ellis

 

[briee]

Bless you for asking this question. I've done Cathe for quite a while now and haven't been up to asking, cause I thought maybe it was just me who didn't comprehend this. When I taught aerobics I would tell everyone when to stop and when to start, but didn't know if she was going for a 6 second test or 10 second test or what. Hope someone answers here!!

Briee

 

[roe]

It's a 10 second count (beats per minute divided by 6).

For example, if you are a 30 year old woman, your max HR rate based on the age predicted formula would be:

220-30 = 190

If you want to be working at 75% of max, your HR would be 142.5.

142.5/6 = 23.75 or 24 bpms

Because heart rates can vary by as much as 10-12 beats in either direction, it is best to correlate that number with your perceived exertion. Thus, if the chart shows you are at 85% of your max HR but you are not feeling winded, you are probably working at a lower intensity.

Hope this helps!

-Roe

 

[Ellis]

Thanks Roe ... your explanation was very helpful ! Thanks Briee as well it's always nice to know others have the same questions ... your response was very kind and supportive.

Ellis

 

[hounddogs]

You should also factor in your resting heart rate (RHR) by doing the following, known as the Karvonen formula:
subtract your age from 220, say 220-30=190
subtract your RHR from that number, say 190-70=120
multiply that by the intensity percentage, say 120X.80=96
add back in your RHR, say 96+70=166
So 166 is where you would be for 80% of max, a pretty high working rate for cardio.
Putting the RHR in there makes the calculation more accurate for you. Perceived exertion is a big factor also, and should be the first thing you listen to if you are struggling. Numbers don't mean anything if you're gasping for air.

--Ann

 

[roe]

Actually, the Karvonen formula has been known to be less accurate than the maximum heart rate formula.

Heart rate formulas are useful for beginners because they do not have a frame of reference in regards to how hard they are working. It is easier to have them guage intensity with a target range of numbers.

Seasoned exercisers should rely more on perceived exertion and the talk test for guaging intensity levels.

-Roe

 

[Ellis]

Thanks Ann and Roe ... your input has been very helpful. Like you both say though, if you're gasping for air you know you are over exerting yourself.

Ellis