20.01.2015 Views

njit-etd2003-081 - New Jersey Institute of Technology

njit-etd2003-081 - New Jersey Institute of Technology

njit-etd2003-081 - New Jersey Institute of Technology

SHOW MORE
SHOW LESS

You also want an ePaper? Increase the reach of your titles

YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.

244<br />

A.3 Figure Out Your Target Heart Rate!<br />

To get the maximum benefit from exercise, it is best to work at a pre-determined target<br />

heart rate.<br />

A.3.1 Taking your Pulse<br />

The pulse is most commonly taken either at the carotid artery on the neck or at the wrist.<br />

Use your index finger and middle finger to locate your pulse (never use your thumb). Use<br />

a very light touch and avoid pressing too hard. You may use a 6 or 10 second pulse<br />

check, then multiply by the appropriate number (10 or 6 respectively) to get a 60 second<br />

count.<br />

A.3.2 Maximum heart rate<br />

This heart rate generally declines with age from about 220 beats per minute in childhood<br />

to about 160 beats per minute at age 60. This fall in heart rate is fairly linear, decreasing<br />

by approximately 1 beat per minute per year. There is no strong evidence to suggest that<br />

training influences the decline in maximal heart rate. It should be remembered that<br />

individuals <strong>of</strong> the same age might have quite different maximal heart rates. Therefore it<br />

is more accurate to calculate this value by undergoing a stress test than by using an agerelated<br />

formula. On the other hand, resting heart rate is greatly influenced by endurance<br />

training.

Hooray! Your file is uploaded and ready to be published.

Saved successfully!

Ooh no, something went wrong!