Barely Bears

Monitoring Your Heart, Its Beat, and Your Fitness Goals

Just like any other muscle, the heart strengthens and becomes more efficient the more you “exercise” it, especially if you keep training your heart towards its maximum limit. If you want to know how well and how effectively you are training your heart during your exercise, you need to monitor your heart rate.

The heart is your body’s blood pump. Despite its small size (just about the size of your clenched fist) relative to other organs of the human body, it is a very powerful organ composed of strong muscles called cardiac muscles.

The heart muscles work involuntarily—that is, you cannot control them at will. All day long, they expand and contract in regular rhythm as the heart pushes nutrient- and oxygen-rich blood to the rest of your body.

Your heart, therefore, plays a crucial part in the proper and normal functioning of your body. If oxygen and nutrients do not reach their destinations in the right amount and at the right time, your body will start to suffer.

You need to keep your heart strong, healthy, and fit through regular exercise. By exercising regularly and at the right intensity, you can either maintain your heart’s strength or improve it so that it can endure greater stress (e.g., as in the case of active people and those engaged in sports).

In this article, learn about two important types of heart rates that you need to be aware of as you strive for your fitness goals—maximum heart rate and target heart rate.

Maximum Heart Rate

When you are not doing anything physically stressful or strenuous, your heart beats at its normal, usual pace. This rate is called your Resting Heart Rate (HRrest or RHR). When you exercise or engage in strenuous activity, your heart beats faster to compensate for the oxygen and nutrient needs of the various parts of your body.

However, your heart has its limit. This upper limit is known as your maximum heart rate, often referred to as HRmax or Maximum HR (MHR). Expressed in bpm or beats per minute, it is the rate at which your heart beats and pumps blood fastest and hardest without showing erratic behavior (i.e., atrial fibrillation or ventricular fibrillation). Your maximal heart rate varies according to your age and gender.

Your maximum heart rate is also often associated with your maximal oxygen consumption. As your heart rate approaches its maximum, your oxygen consumption also approaches its peak. This maximal oxygen uptake rate is called your VO2max and signals your aerobic capacity and physical fitness.

Determining Your Maximum Heart Rate

If you want an accurate reading of your HRmax, go through a physician-supervised cardiac stress test. You will need specialized equipment for that and the cost is often expensive.

A simpler method, although never matching the precision of a laboratory-based cardiac stress test, is to compute your HRmax using your pulse. All it usually takes is counting your pulse rate and using a formula. There are several formulas for this and they vary in confidence levels and degrees of accuracy.

Fortunately, you can find some middle ground between the expensive cardiac diagnostic test and the do-it-yourself-with-a-formula method. This middle ground involves the use of heart rate monitors. Many people, both athletes and non-athletes, use heart rate monitors for keeping track of their heart rate and for determining their target heart rate.

Target Heart Rate and Its Benefits

In addition to HRmax, another type of heart rate you want to keep track of is the so-called target heart rate, which some call the training heart rate. This value is expressed as a percentage of your HRmax and refers to the heart rate you need to achieve when exercising in order to benefit from the exercise. An accurate calculation of your target heart rate takes account of your HRmax, your current physical condition, your current fitness level, and previous training or activity level.

The range of your target heart rate depends on your fitness goal. For instance, if you work out so that you can burn those love handles, you should target a heart rate that is 60 to 70 percent of your HRmax. At that range, your body enters the fat-burning zone.

Again, there are various methods and formulas for calculating your target heart rate. For general purposes, the simplest way is to multiply the intensity range with your HRmax. Thus, if you are targeting those love handles, find 60% and 70% of your HRmax and keep your heart rate within that range when you exercise.

A more specific calculation accounts for your resting heart rate (RHR or HRrest). This latter method uses the Karvonen formula. Another method uses the Zoladz formula, which involves subtracting “adjuster” values (based on the expected intensity zone or level) from the HRmax.

If you find manual computation of your heart rate cumbersome, you can always use electronic calculators online or invest in a reliable and accurate heart rate monitor watch so that you can keep track of your heart rate training and exercise progress.

About the Author

Bring back the fun and joy into your search for the perfect gift for your loved ones.  Visit Elmer M.’s site for inspiring articles about gift giving, great gift ideas, and special gift resources.  Also check out his extensive review of the Polar FT60 Men’s Heart Rate Monitor Watch online.

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.25 Carat Diamond Open Heart Pendant Set In 14K White Gold With Chain $391 By spacing the diamonds apart in this unique, .25 carat, open loop heart shaped pendant, you get far larger stones for your total carat weight than with comparable pendants. All of the diamonds are matched in SI1-SI2 clarity and I color that will make any neckline happy. The loop is designed like a ribbon for an added touch of elegance to this beautiful pendant. It is available in your choice of 14k Yellow Gold or 14k White Gold.

.25 Carat Full Cut Diamond Open Heart Pendant Set In 14K Gold With Chain $277.5 Any necklace would be a perfect fit for this open loop .25 carat diamond heart pendant. The diamonds are FULL CUT and radiate with their SI1-SI2 clarity and I color. Set securely in the pendant, these diamonds won’t come loose or snag. This piece is available in your choice of either 14k Yellow Gold or 14k White Gold.

.25 Carat Full Cut Diamond Open Heart Pendant Set In 14K White Gold With Chain $277.5 Any necklace would be a perfect fit for this open loop .25 carat diamond heart pendant. The diamonds are FULL CUT and radiate with their SI1-SI2 clarity and I color. Set securely in the pendant, these diamonds won’t come loose or snag. This piece is available in your choice of either 14k Yellow Gold or 14k White Gold.

.29 Carat Diamond Hearts Fashion Bracelet $792.5 Perfect for the one who owns your heart, each of the links in this Heart link design are encrusted with diamonds. totaling .29 carats in weight, these diamonds are all SI1-SI2 clarity and bring a touch of elegance to any wrist. The bracelet measures 7 in length and is available in your choice of 14k Yellow Gold or 14k White Gold.

.29 Carat Diamond Hearts Fashion Bracelet $792.5 Perfect for the one who owns your heart, each of the links in this Heart link design are encrusted with diamonds. totaling .29 carats in weight, these diamonds are all SI1-SI2 clarity and bring a touch of elegance to any wrist. The bracelet measures 7 in length and is available in your choice of 14k Yellow Gold or 14k White Gold.

.50 Carat Diamond Open Heart Pendant Set In 14K Gold With Chain $468.75 Any necklace would be a perfect fit for this open loop .50 carat diamond heart pendant. The diamonds are elegantly arranged and radiate with their SI1-SI2 clarity and I color. Set securely in the pendant, these diamonds won’t come loose or snag. This piece is available in your choice of either 14k Yellow Gold or 14k White Gold.

.50 Carat Diamond Open Heart Pendant Set In 14K White Gold With Chain $717.5 By spacing the diamonds apart in this unique, .50 carat, open loop heart shaped pendant, you get far larger stones for your total carat weight than with comparable pendants. All of the diamonds are matched in SI1-SI2 clarity and I color that will make any neckline happy. The loop is designed like a ribbon for an added touch of elegance to this beautiful pendant. It is available in your choice of 14k Yellow Gold or 14k White Gold.

.50 Carat Diamond Open Heart Pendant Set In 14K White Gold With Chain $542.5 Any necklace would be a perfect fit for this open loop .50 carat diamond heart pendant. The diamonds are elegantly arranged and radiate with their SI1-SI2 clarity and I color. Set securely in the pendant, these diamonds won’t come loose or snag. This piece is available in your choice of either 14k Yellow Gold or 14k White Gold.

.50ct Round Cut Diamond & Blue Sapphire Heart Shaped Pendant Set In 14K Yellow Gold With 18 Inches C $382.5 An equal amount of round cut diamonds and round cut blue sapphires are brilliantly set in this lovely heart shaped pendant. Made of solid 14k Yellow Gold, the diamonds total .25 carats in weight and the blue sapphires also total .25 carats. Don’t forget to add a matching diamond and blue sapphire bracelet, fashion ring, or pair of earrings to your cart before you checkout. We have a great selection on sale every day here at Vishal Jewelry on Buy.com.

.50ct Round Cut Diamond & Emerald Heart Shaped Pendant Set In 14K Yellow Gold With 18 Inches Chain $382.5 An equal amount of round cut diamonds and round cut emeralds are brilliantly set in this lovely heart shaped pendant. Made of solid 14k Yellow Gold, the diamonds total .25 carats in weight and the emeralds also total .25 carats. Don’t forget to add a matching diamond and emerald bracelet, fashion ring, or pair of earrings to your cart before you checkout. We have a great selection on sale every day here at Vishal Jewelry on Buy.com.

.50ct Round Cut Diamond & Ruby Heart Shaped Pendant Set In 14K Yellow Gold With 18 Inches Chain $382.5 An equal amount of round cut diamonds and round cut rubies are brilliantly set in this lovely heart shaped pendant. Made of solid 14k Yellow Gold, the diamonds total .25 carats in weight and the rubies also total .25 carats. Don’t forget to add a matching diamond and ruby bracelet, fashion ring, or pair of earrings to your cart before you checkout. We have a great selection on sale every day here at Vishal Jewelry on Buy.com.

.60ctw Three Amethyst Hearts and Diamonds Drop Pendant in White Gold $199 Created in 10K white gold, this pendant has an amazing design of three glowing amethyst hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped amethyst gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Blue Topaz Hearts and Diamonds Drop Pendant in White Gold $199 Created in 10K white gold, this pendant has an amazing design of three glowing blue topaz hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped blue topaz gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Blue Topaz Hearts and Diamonds Drop Pendant in White Gold $219 Created in 10K white gold, this pendant has an amazing design of three glowing blue topaz hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped blue topaz gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Citrine Hearts and Diamonds Drop Pendant in White Gold $219 Created in 10K white gold, this pendant has an amazing design of three glowing citrine hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped Citrine gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Citrine Hearts and Diamonds Drop Pendant in White Gold $199 Created in 10K white gold, this pendant has an amazing design of three glowing citrine hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped Citrine gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Green Amethyst Hearts and Diamonds Drop Pendant in White Gold $199 Created in 10K white gold, this pendant has an amazing design of three glowing gereen amethyst hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped green amethyst gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Peridot Hearts and Diamonds Drop Pendant in White Gold $219 Created in 10K white gold, this pendant has an amazing design of three glowing peridot hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped peridot gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Peridot Hearts and Diamonds Drop Pendant in White Gold $199 Created in 10K white gold, this pendant has an amazing design of three glowing peridot hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped peridot gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Pink Topaz Hearts and Diamonds Drop Pendant in White Gold $219 Created in 10K white gold, this pendant has an amazing design of three glowing pink topaz hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped pink topaz gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.60ctw Three Pink Topaz Hearts and Diamonds Drop Pendant in White Gold $199 Created in 10K white gold, this pendant has an amazing design of three glowing pink topaz hearts with six shimmering round diamonds. Give her this pendant for any occasion as a sign of your love, that she will cherish forever. 3 heart shaped pink topaz gemstones weigh .60ctw, and measure 4X4mm. 6 diamonds weigh .08ctw, color I-J, clarity I1-I2. Gold weighs approximately 1.40 grams. This pendant hangs from an 18 inch rope chain crafted in 10K white gold.

.75 Carat Diamond Open Heart Pendant Set In 14K Gold With Chain $806 Any necklace would be a perfect fit for this open loop .75 carat diamond heart pendant. The diamonds are each quite large in this pendant and radiate with their SI1-SI2 clarity and I color. Set securely in the pendant, these diamonds won’t come loose or snag. This piece is available in your choice of either 14k Yellow Gold or 14k White Gold.

.75 Carat Diamond Open Heart Pendant Set In 14K White Gold With Chain $806 Any necklace would be a perfect fit for this open loop .75 carat diamond heart pendant. The diamonds are each quite large in this pendant and radiate with their SI1-SI2 clarity and I color. Set securely in the pendant, these diamonds won’t come loose or snag. This piece is available in your choice of either 14k Yellow Gold or 14k White Gold.

.925 Solid Sterling Silver Heart Charms Link Bracelet $35.99 Wear your heart on your wrist! This pretty bracelet is made of solid sterling silver and features lovely heart charms that are also in sterling silver. This is a look that you can wear anywhere! Very pretty!

.925 Sterling Silver Best Friends Heart Pendant Charm $10.99 Made in .925 Sterling Silver. Break it Share it and Wear it. Your Friend will love it. We carry almost all the standard Chains. Visit our store for more. Thanks for Shopping at Gem Avenue.

.925 Sterling Silver Four Blue Heart Pendant Necklace $16.99 Share your love with the world with this stunning pendant and matching chain! The pendant features four hearts that are made of sterling silver and then accented nicely with blue enamel. A great look that will add just that touch of color you?re looking for. Exclusively from VistaBella.com!

.925 Sterling Silver Heart Love Lock Charm Pendant $18.99 Offer this heart shaped lock to your true lover of fashion! Polished, solid .925 sterling silver brings out the beauty of this lovely heart shaped lock pendant.

.925 Sterling Silver Round White CZ Heart Promise Ring $54.99 Express your love and appreciation by giving her this shiny sterling silver heart ring, featuring this sparkling round-cut cubic zirconia stone. She will surely love it and treasure it for years to come!