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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.
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Good condition |
Poor condition |
Very poor condition |
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Fitness improvement |
70-90% HRmax |
60-90% HRmax |
Any
exercise |
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Weight-loss |
60-80% HRmax |
50-80% HRmax |
Any
exercise |
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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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