This weeks PT Month activity focus on Blood Pressure, Body Mass Index and Target Heart Rate during exercise. Below is some helpful information from The American Heart Association that can be used to develop a healthy lifestyle.
What is resting heart rate?
This is a person's heart rate at rest. The best time to find out your resting heart rate is in the morning, after a good night's sleep, and before you get out of bed.
The heart beats about 60 to 80 times a minute when we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. Resting heart rate is used to determine one's training target heart rate. Athletes sometimes measure their resting heart rate as one way to find out if they're overtrained. The heart rate adapts to changes in the body's need for oxygen, such as during exercise or sleep.
Remember, pacing is important
It's important to pace yourself properly when exercising. If you're just starting a program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (85 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.
Target Heart Rate
Age |
Average Maximum Heart Rate* |
Target Zone:
60% to 85% of Maximum* |
20 years |
200 bpm |
120 to 170 bpm |
25 |
195 |
117 to 166 |
30 |
190 |
114 to 162 |
35 |
185 |
111 to 157 |
40 |
180 |
108 to 153 |
45 |
175 |
105 to 149 |
50 |
170 |
102 to 145 |
55 |
165 |
99 to 140 |
60 |
160 |
96 to 136 |
65 |
155 |
93 to 132 |
70 |
150 |
90 to 128 |
Many experts recommend that you use your heart rate to determine whether you are exercising at an appropriate level. To check whether you’re exercising within your target heart rate zone, take your pulse on the inside of your wrist, on the thumb side, for 10 seconds. Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 for the number of beats per minute (bpm). This number should be within your target heart rate zone. If it’s too high, you’re straining, and you should slow down. If it’s too low and the intensity feels “light” or “moderate/brisk” (a rating of 3 or 4 on the Perceived Exertion Scale), push yourself to exercise a little harder.
*These figures are averages and should be used as general guidelines.
Note: A few medicines lower the maximum heart rate and, thus, the target zone rate. If you are taking a beta-blocker or a high blood pressure medication, ask your doctor what your target heart rate should be.
Body Mass Index
What’s your Body Mass index (BMI)? Check out our quick calculator (http://www.americanheart.org/presenter.jhtml?identifier=3048134) for assessing body fat in proportion to your height and weight.
The calculation part is as easy as 1-2-3:
- Multiply your weight in pounds by 703.
- Divide by your height in inches.
- Divide again by your height in inches.
You now know your BMI, but what does the number mean? According to The National Center for Health Statistics:
- BMI values less than 18.5 are considered underweight.
- BMI values from 18.5 to 24.9 are considered healthy.
- Overweight is defined as a body mass index of 25.0 to less than 30.0.
- People with BMIs in this range have an increased risk of heart and blood vessel disease.
- Obesity is defined as a BMI of 30 or greater (based on NIH guidelines).
- People with BMIs of 30 or more are at high risk of cardiovascular disease.
- Extreme obesity is defined as a BMI of 40 or greater.
What is blood pressure?
Blood pressure is the pressure of the blood against the walls of the arteries.
Blood pressure results from two forces. One is created by the heart as it pumps blood into the arteries and through the circulatory system. The other is the force of the arteries as they resist the blood flow.
What do blood pressure numbers indicate?
- The higher (systolic) number represents the pressure while the heart contracts to pump blood to the body.
- The lower (diastolic) number represents the pressure when the heart relaxes between beats.
The systolic pressure is always stated first. For example: 118/76 (118 over 76); systolic = 118, diastolic = 76.
Blood pressure below 120 over 80 mmHg (millimeters of mercury) is considered optimal for adults. A systolic pressure of 120 to 139 mmHg or a diastolic pressure of 80 to 89 mmHg is considered "prehypertension" and needs to be watched carefully. A blood pressure reading of 140 over 90 or higher is considered elevated (high).
ADDITIONALLY:
Now that the Flu season is approaching, be sure to wash your hands thoroughly, and cover your mouth and nose when you cough or sneeze.
