BODY MEASUREMENTS

HEART RATE

Heart Rate Measurement

Heart rate measurements give a good guide to cardiac fitness. It is taken in three parts:

Resting Heart Rate - your normal rate
Stress Heart Rate - taken immediately after or during exercise
Recovery Heart Rate - taken at intervals following completion of exercise.

How to Take the Test

Place two fingers on either your wrist (radial artery), or neck (carotid artery).
Avoiding pressing too hard, count the number of beats for a minute.
Alternatively, if you have one a heart rate monitor will give you an accurate reading.
Look in the heart rate chart, to give yourself a guideline.

Resting Heart Rate

Resting Heart Rate is taken when you are fully at rest. The best time is when you first awaken in the morning.

Alternatively, if taken during the day, ensure you have been seated or lying down for at least 15 minutes prior to taking the test.

Your pulse should be taken for 60 seconds. Or, take it for 30 seconds and double the number.

Take the recordings over three days to find an average, this will give you a more accurate reading.

Exercise Heart Rate

Exercise heart rate should be taken for 6 seconds so you may return to your activity.
Multiply your total by 10.

Formula to Determine Maximum Heart Rate

BASE RATE	220
Subtract Your Current Age	[For Example] 50
MAXIMUM HEART RATE	170
X Training Intensity [e.g 0.70]	119
	This is your Max Target Exercise Heart Rate

NB: It is dangerous to exceed this rate without supervision.

Exercise or Training Target Heart Rate Range

Your training heart rate zone determes the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve.

Your individual level of fitness will ultimately determine where you fall within this range.

Fitness Level	Training Heart Rate Range
Beginner or low fitness	50% - 60%
Average fitness	60% - 70%
High fitness	75% - 85%

Use the following table as a guide for determining your intensity level:

Age	Grade	Max	Aerobic		Fat Burning
20	Begin	200	140	170	120	140
	Adv	185	128	157	111	129
25	Begin	195	137	166	117	137
	Adv	198	138	168	119	138
30	Begin	190	132	162	114	133
	Adv	195	137	166	117	137
35	Begin	185	130	157	111	130
	Adv	190	135	164	116	135
40	Begin	180	126	153	108	126
	Adv	190	133	162	114	133
45	Begin	175	122	149	105	122
	Adv	188	131	159	113	131
50	Begin	170	119	145	102	119
	Adv	185	130	157	111	130
55	Begin	165	115	140	99	115
	Adv	183	128	155	110	128
60	Begin	160	112	136	96	112
	Adv	180	126	153	108	126
65	Begin	155	109	132	93	109
	Adv	178	124	151	107	124
70	Begin	150	105	128	90	105
	Adv	175	122	149	105	122
75	Begin	145	102	123	87	102
	Adv	173	121	147	104	121
80	Begin	140	98	119	84	98
	Adv	170	119	145	102	119
85	Begin	135	95	115	81	95
	Adv	168	117	142	101	117
90	Begin	130	91	111	78	91
	Adv	165	115	140	99	115

The Karvonen Formula Example

Maximum Heart Rate

= 220 - Age

Training Heart Rate

= Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate

Case Example:

Helen is 42 yrs old:
Resting Heart Rate of 75
She is somewhat fit, having walked 30-40 minutes, 3 times a week, and light weight exercises. She is now starting out on her antiaging fitness program.
We will set her min. intensity level at 60% and max. at 65%
Now let's calculate Helens minimum and maximum training heart rates. She can use these to determine if the intensity of her exercise is appropriate.
Training heart rate zone will be 137-142 beats per minute:

Minimum Training Heart Rate:
220 - 42 (Age) = 178
178 - 75 (Rest. HR) = 103
103 x .60 (Min. Intensity) + 75 (Rest. HR) = 137 Beats/Minute

Maximum Training Heart Rate:
220 - 42 (Age) = 178
178 - 75 (Rest. HR) = 103
103 x .65 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute

Periodically, take your pulse during your exercise session to gauge your intensity level.

The easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading.

Count the number of beats, always beginning with zero, for 6 seconds; then multiply by 10 to get the number of times your heart is beating per minute.

If your pulse is within your training heart rate zone, you’re right on track. If not, adjust your exercise workload until you get into your zone.

Ratings of Perceived Exertion [Borg Scale]

Another method that can be used in conjunction with taking your pulse is the Ratings of Perceived Exertion (RPE). This is a subjective method that allows you to rate how hard you feel you’re working.

The Talk-Test Method

Like the RPE, the talk test method is subjective and should be used in conjunction with taking a pulse. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you’re most likely in your comfort zone.

Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.

I find this very useful when I am out walking the hills. I push my walking effort until I can feel my heart and breathing rate are just on the edge between comfortable and puffing. After having measured my heart rate with different workout types, I now know with reasonable accuracy what my heart rate is. This is particularly useful for me as I have an irregular heart beat that is prone to moments of flutter which makes taking my pulse somewhat difficult at times.

IMPORTANT: Please consult your doctor before starting any exercise program, especially if you have a medical condition.

More Body Measures and Fitness Tests

Measures

Fitness Tests

Cardiac Fitness - Step Test
Flexibility - Trunk and Hip Flexion Tests
Agility - Zigzag Test
Balance - Standing Balance Test
Upper Body Strength - Push Up and Bench Press Tests
Lower Body Strength - Wall Squat Test
Core Strength - Crunch Test
Explosive Power - Burst Test

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