Resting heart rate
The human heart beats about 60 times per minute at rest. As a result of exercising, the
heart grows larger and stronger, and the resting heart rate slows down. Usually a low
resting heart rate and the slow rise of the heart rate under strain indicates a body in
good condition
Maximum heart rate
Maximum heart rate is the highest heart rate achieved under maximal workload. The maximum
heart rate (HRmax) is personal and largely determined by genotype - it does not reflect
the condition of the person. The maximum heart rate cannot be affected by exercising, but
as a result of exercising the workload that can be achieved at the maximum heart rate
grows. The maximum heart rate will decline with age. At the maximum heart rate, you will
reach the maximal oxygen uptake VO2max that is generally considered the best measure of
aerobic fitness
Determining the maximum heart rate
Because determining the maximum heart rate through exercise requires a test where the
person is led to complete exhaustion, it is common that the maximum heart rate is
estimated. There are a number of different formulae for calculating the maximum rate and
the error margin is about ±10-15 beats per minute. Tunturi recommends that the following
formula be used in estimating the maximum heart rate:
HRmax = 208 - 0.7 x age
The daily variation in the heart rate is about ± 5 beats per minute
The effect of exercising on heart rate
As a result of aerobic exercise, the cardiac heart becomes stronger so it can pump more
blood on one stroke, and the oxygen being carried can be utilized more efficiently in the
muscles.
As the workload grows, the heart first increases its stroke volume and only thereafter the
beating rate. Trained persons can work harder than those who do not exercise, since their
heart pumps more blood (i.e. more oxygen) in their muscles and their working capacity is
greater.
In sub-maximal loading (heart rate range on average 65-85 % of HRmax), the rise in heart
rate is linear in proportion to the increase in workload. Many fitness tests are based on
this effect.
Working with a small muscle group (e.g. hands) uses less oxygen (i.e. expends less energy)
than working with a larger muscle group (e.g. legs).
Heart rate zones
Tunturi fitness equipment is designed for aerobic training. Aerobic training means
exercising at the intensity at which the body is able to produce energy using oxygen.
Aerobic training helps achieve health benefits and improves fitness. The results depend on
the intensity, duration and frequency of exercise, as well as on factors related to the
individual. No precise heart rate limits can be given for goal-oriented training, but here
are some general guidelines:
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In training, heart rate levels from
70-90 % of HRmax improve aerobic capacity. Training at heart rates below 70 % will lead to
noticeable positive changes in the aerobic capacity of only those in poor condition, but
it is suited to energy consumption for weight loss and as exercise for beginners. Training
at a level in excess of 90 % of the maximum heart rate has not been shown to improve
aerobic capacity. Heart rate levels from 50-80 % of HRmax result in health benefits, and
that zone is also suited to weight loss. If you are losing weight, you need to raise your
heart rate level while training to over 60 % of HRmax as your fitness improves.
|
Good condition |
Poor condition |
Very poor condition |
| Fitness improvement |
70-90% HRmax |
60-90% HRmax |
Any exercise |
| Weight-loss |
60-80% HRmax |
50-80% HRmax |
Any exercise |
| Health benefits |
All
exercise from 50-80% of HRmax |
Any exercise |
"Fat burning
heart rate"
The most important aspect in exercising for weight watchers is the total energy
consumption. A high energy consumption can be achieved either with shorter sessions and
higher intensity (and heart rate) or with longer sessions and lower intensity (and heart
rate). However, a lower heart rate is usually recommended for "burning fat",
since people in weight loss are often in poorer condition and their condition will not
support high-intensity workouts. When their fitness improves, intensity should be
increased. Furthermore, note that exercising at a higher intensity means that changes
occur in the body that lead to increased energy consumption at rest. Energy consumption at
rest accounts for most of our consumption i.e. 60-70 % of the daily total. An increase in
energy consumption at rest leads to an increase in daily energy consumption, for as long
as regular exercising continues.
HRC or heart rate controlled
training
The HRC (Heart Rate Control) feature of Tunturi fitness equipment helps the exerciser to
train in precisely the right heart rate zone. During an HRC workout the fitness equipment
takes care of correct workload, and keeps the heart rate at the desired level. An HRC
workout can be standard heart rate exercise in which the user selects the heart rate at
which they want to exercise, and then the equipment adjusts the workload. Exercising can
also be carried out using heart rate profiles with preset heart rate changes. During the
workout, the equipment automatically changes the workload in such a way that the heart
rate changes as desired. Many machines have pre-programmed heart rate profiles, but you
can also create your own. If the selected profile feels too heavy or light during the
workout, it can be scaled.
With HRC, training will be both effective and safe. It is particularly important for
beginners to keep at the right heart rate, because they do not yet know the level of
strain. It's very common that in starting to train, the level is made too hard, and there
is not enough strength to complete the workouts. This will result in motivation problems.
Overly hard training is neither enjoyable nor appropriate. And on the other hand, training
at too light a level will not make any notable changes in your fitness - although it does
benefit your health. Although HRC helps the exerciser by controlling the workout, it is
nonetheless important to listen to your own feelings about the suitability of the
workload.
Scaling the heart rate profile
Most Tunturi fitness equipment comes with pre-programmed exercise profiles. These have
been designed to fit the needs and condition of different users. Nevertheless, each user's
profile is unique, and creating one that suits everyone is impossible. In order to avoid
this problem, Tunturi has introduced the scaling function. The pre-programmed profiles are
set at a default value of 100 %. They can be easily adjusted, or scaled, to lighten or
increase the load; for example, to 80 % or 120 %. Thus the pre-programmed profiles can be
constructed to suit everyone, selecting an appropriate duration as well. The exercise has
been scaled correctly when the heart rate stays in the heart rate zone corresponding
during to the workout goal, and then training feels meaningful.
SOURCES 1. McArdle, William D. - Katch, Frank I. - Katch, Victor L., Exercise Physiology,
Energy, nutrition and human performance, 4th Edition, William & Wilkins, 1996 2.
UltraFit 12/2002, Out with The Old and in with The New, p. 41
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