Step 1: Calculate your maximum heart rate<\/strong><\/h2>\nIn order to calculate your maximum heart rate, subtract your age from 220. So, for example, if you are 34, your maximum heart rate would be 186. Then take your heart rate and multiply it by the following figures to determine your heart rate ranges for each zone:<\/p>\n
\n- \u00a01 (maximum heart rate) x 0.65\/0.75<\/li>\n
- \u00a02 (maximum heart rate) x 0.80\/0.85<\/li>\n
- \u00a03 (maximum heart rate) x 0.86\/0.90<\/li>\n<\/ul>\n
Dr William Roberts cautions, though: “Maximum heart rate for age is an elusive number. The usual equation is 220 \u2013 age = maximum heart rate (MHR), but that does not play out well when you look at individuals as many can tolerate higher heart rates and others cannot attain the formula driven number. This formula was empirically derived from young athletes.”<\/p>\n
Step 2: Get your blood pumping<\/strong><\/h2>\nDo 24 steps per minute on a 45cm step for three minutes and rest for one minute. Measure your recovery pulse for 30 seconds, which simply means that you need to record your pulse after you finish exercising.<\/p>\n
How can you determine your cardiovascular efficiency?<\/strong><\/h2>\nTake how long you\u2019ve exercised (in seconds), multiply that number by 100. Measure your recovery pulse (in other words how may beats you counted in 30 seconds) and multiply this number by 5.6. Take your first result and divide it by the second result to determine how cardiovascularly fit you are!<\/p>\n
Step 3: What do these numbers mean?<\/strong><\/h2>\nThese numbers won\u2019t mean anything – and you\u00a0won’t be able to measure how cardiovascularly fit you are –\u00a0unless you\u2019re able to translate these into how they affect you and what these say about your fitness levels:<\/p>\n
\n- If your final total was between 28 and 30, your cardiovascular fitness is poor.<\/li>\n
- Between 39 and 48 is a fair cardiovascular fitness level.<\/li>\n
- Somewhere between 49 and 59 is average while between 60 and 70 is good.<\/li>\n
- A result between 71 and 100 is very good.<\/li>\n<\/ul>\n
Contact Trifocus Fitness Academy<\/a><\/p>\nDid you enjoy working out how cardiovascularly fit your are? Would you like to learn about more ways to calculate cardiovascular fitness levels \u2013 as well as other interesting aspects about fitness? If you answered \u201cyes\u201d then Trifocus Fitness Academy\u2019s Personal Training Certification <\/a>could be just the answer for you.<\/p>\n
Dr William Roberts cautions, though: “Maximum heart rate for age is an elusive number. The usual equation is 220 \u2013 age = maximum heart rate (MHR), but that does not play out well when you look at individuals as many can tolerate higher heart rates and others cannot attain the formula driven number. This formula was empirically derived from young athletes.”<\/p>\n
Step 2: Get your blood pumping<\/strong><\/h2>\nDo 24 steps per minute on a 45cm step for three minutes and rest for one minute. Measure your recovery pulse for 30 seconds, which simply means that you need to record your pulse after you finish exercising.<\/p>\n
How can you determine your cardiovascular efficiency?<\/strong><\/h2>\nTake how long you\u2019ve exercised (in seconds), multiply that number by 100. Measure your recovery pulse (in other words how may beats you counted in 30 seconds) and multiply this number by 5.6. Take your first result and divide it by the second result to determine how cardiovascularly fit you are!<\/p>\n
Step 3: What do these numbers mean?<\/strong><\/h2>\nThese numbers won\u2019t mean anything – and you\u00a0won’t be able to measure how cardiovascularly fit you are –\u00a0unless you\u2019re able to translate these into how they affect you and what these say about your fitness levels:<\/p>\n
\n- If your final total was between 28 and 30, your cardiovascular fitness is poor.<\/li>\n
- Between 39 and 48 is a fair cardiovascular fitness level.<\/li>\n
- Somewhere between 49 and 59 is average while between 60 and 70 is good.<\/li>\n
- A result between 71 and 100 is very good.<\/li>\n<\/ul>\n
Contact Trifocus Fitness Academy<\/a><\/p>\nDid you enjoy working out how cardiovascularly fit your are? Would you like to learn about more ways to calculate cardiovascular fitness levels \u2013 as well as other interesting aspects about fitness? If you answered \u201cyes\u201d then Trifocus Fitness Academy\u2019s Personal Training Certification <\/a>could be just the answer for you.<\/p>\n
Take how long you\u2019ve exercised (in seconds), multiply that number by 100. Measure your recovery pulse (in other words how may beats you counted in 30 seconds) and multiply this number by 5.6. Take your first result and divide it by the second result to determine how cardiovascularly fit you are!<\/p>\n
Step 3: What do these numbers mean?<\/strong><\/h2>\nThese numbers won\u2019t mean anything – and you\u00a0won’t be able to measure how cardiovascularly fit you are –\u00a0unless you\u2019re able to translate these into how they affect you and what these say about your fitness levels:<\/p>\n
\n- If your final total was between 28 and 30, your cardiovascular fitness is poor.<\/li>\n
- Between 39 and 48 is a fair cardiovascular fitness level.<\/li>\n
- Somewhere between 49 and 59 is average while between 60 and 70 is good.<\/li>\n
- A result between 71 and 100 is very good.<\/li>\n<\/ul>\n
Contact Trifocus Fitness Academy<\/a><\/p>\nDid you enjoy working out how cardiovascularly fit your are? Would you like to learn about more ways to calculate cardiovascular fitness levels \u2013 as well as other interesting aspects about fitness? If you answered \u201cyes\u201d then Trifocus Fitness Academy\u2019s Personal Training Certification <\/a>could be just the answer for you.<\/p>\n
Contact Trifocus Fitness Academy<\/a><\/p>\n Did you enjoy working out how cardiovascularly fit your are? Would you like to learn about more ways to calculate cardiovascular fitness levels \u2013 as well as other interesting aspects about fitness? If you answered \u201cyes\u201d then Trifocus Fitness Academy\u2019s Personal Training Certification <\/a>could be just the answer for you.<\/p>\n
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