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Exercise

What is your target heart rate?

If you are a member of a health club or you have an exercise trainer, you most likely have heard the term “target tax rate.” Your target heart rate measures the intensity of your exercise workout.

When you exercise, your heart has to beat faster to send your blood to oxygenize every part of your body. If you do not raise your heart rate to a certain level while exercising, and maintain that level for at least 20 minutes, you will not have any significant impact on your cardiovascular fitness. So, how do you determine your “target heart rate”?

To determine your target heart rate:
  1. Calculate your maximum heart rate as follows: 220 minus your age
  2. Multiply that number by 0.5 to determine the low end figure for your target heart range
  3. Multiply that number by 0.75 to determine the upper number for your target heart range

Example: Your age is 46:

  1. 220 – 46 = 174
  2. 174 X 0.5 = 87 (low end figure)
  3. 174 X 0.75 = 131 (upper end figure)

Your target heart rate is within the range of 87-131 beats per minute.

(Naturally, before beginning any exercise program, consult your primary care physician.) When you begin any type of exercise program, it is good to start try to reach the lower end heart rate and increase it gradually over time. If you have any type of health problem, or you are taking any medication, it may not be advisable to exercise at your target health rate. Check with us first before beginning any exercise program.

To check your heart rate while exercising:

  1. Stop your routine and feel for your pulse near one of the arteries in your neck, on either side of your Adams’ apple
  2. Count your number of heart beats for 10 seconds and multiply it by 6 to get your actual heart rate per minute
  3. Check to see if you are within your range. If you’re too low - increase the intensity of your work out, too high - slow it down a little!
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Dr. Erica Asks some important questions of interest to North Houston residents - Chiropractor North Houston Dr. Erica Asks...

What's the difference between sick care and health care?
Sick care is largely about relieving or suppressing symptoms. Health care is about improving performance. While sick care is about how you feel, health care is about how you function. Sick care is what you do to treat an obvious problem, and health care is what you do to avoid the problem and advance your well-being.
What is the purpose of pain?
Pain prompts many North Houston folks to begin chiropractic care. But pain isn't the problem! Pain is just how your body alerts you that a limit has been reached (or exceeded), that something isn't working right and that some type of change is needed. As a chiropractor, my job is finding the underlying cause and recommending the changes needed to bring your body back into balance.