Fitness

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    What is your Pulse Rate?     

    Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (more oxygen-rich blood is needed by the body when you exercise).

    How do we take our Pulse rate?

    How to take your  RADIAL Pulse

    1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
    2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
    3. Use a watch with a second hand, or look at a clock with a second hand.

    Taking your Pulse over the Carotid Artery

    To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

     

    How do you determine your Maximum Heart Rate?

     

    Take 220 - Age to determine your maximun Heart rate (MHR)

     

    TARGET ZONE

    When exercising the heart gains the most benefits from activity that keeps it beating in the target zone for an extended amount of time.

    To Determine your target zone you take your Maximun Heart rate (220-Age)

    And multiply it by .6 for the low end and .8 for the high end.

     

    Physical Fitness is Important For:

     

    Health, Mental well being, & Physical performance!

     

    Joints and muscles are prepared for hard exercise through warm-ups and stretching.

     

    Muscular endurance: the ability to lift an object many times.

    Muscular Strength:  the ability to lift/move a heavy object once.