Question

What is your maximum heart rate? What is your target heart training zone?

Answer 1

Physical and Muscle Exercise

Maximum heart rate is the highest number of heart beats per minute that a heart can pump under maximum stress. My Maximum heart rate can be calculated as follows;

Maximum Heart Rate = 220-my age

220-24

= 196

The Low End of My Target Heart Rate Zone is given as Maximum heart Rate × 60%

= 196 × 0.60

= 117.60

The High End of My Target Heart Rate Training Zone is maximum heart rate × 90%.

This is given as 196 × 0.90 % = 176.40

According to the American College of Sports Medicine, minimum criteria recommendations for cardiorespiratory endurance training suggest that a healthy adult aged 18 to 65 years has to take part in aerobic physical activities that are moderately intense for at least 30 minutes every day for five days in a week ("Physical Activity Guidelines Resources"). For rigorous intensity exercises, an individual should take part in at least 20 minutes for three days every week. However, I do not meet these criteria because I rarely exercise. Considering the importance of cardiorespiratory fitness, I plan to improve my cardiorespiratory endurance by participating in moderately intense physical activities every 30 minutes daily for five days a week, according to the CDC and ACSM recommendations.

According to the ACSM guidelines and recommendations for muscle fitness training, a robust training program has to be done in at least two days non-consecutively every week where one set contains 8 -12 repetitions (Physical Activity Guidelines Resources). This is for healthy adults. For frail and older individuals, it should be 10-15 repetitions. I, however, do not meet these guidelines because I do not regularly take part in muscle fitness exercises. I plan to meet them by considering domiciling a regular fitness routine of 8-12 repetitions every two days per week. This will constitute weekly 2-3 day muscle fitness training.

Maximum heart rate is the highest number of heart beats per minute that a heart can pump under maximum stress.