in order for your workout to be safe and effective, be sure you do not exceed your maximum working heart rate and you recover at
(1 point
• 100 beats per minute or less
• 150 beats per minute of less
• 120 beats per minute or less
• 80 beats per minute or less
• 120 beats per minute or less
In order for your workout to be safe and effective, it is important to ensure that you do not exceed your maximum working heart rate and recover within a certain range. The correct answer is:
• 120 beats per minute or less
Exceeding your maximum working heart rate can put unnecessary stress on your heart and increase the risk of injury or health complications. It is recommended to monitor your heart rate during exercise and keep it within a safe range. After each workout session, aim to bring your heart rate back down to 120 beats per minute or less during the recovery period. This helps your body recover and ensures that you have not overexerted yourself.
To determine your maximum working heart rate and recovery heart rate, you need to follow these steps:
1. Calculate your maximum working heart rate:
- Subtract your age from 220.
- This will give you an estimate of your maximum heart rate (in beats per minute) during exercise.
2. Monitor your heart rate during exercise:
- Use a heart rate monitor or check your pulse manually.
- Find your pulse on your wrist or neck and count the number of beats you feel in 10 seconds.
- Multiply this number by 6 to get your heart rate in beats per minute.
3. Set limits for safe exercise intensity:
- For effective but safe workouts, it's generally recommended to exercise at 60-80% of your maximum working heart rate.
- To calculate the upper limit, multiply your maximum working heart rate by 0.8.
- For example, if your maximum working heart rate is 180 beats per minute, your upper limit would be 180 x 0.8 = 144 beats per minute.
4. Determine your recovery heart rate:
- After completing your workout, measure your heart rate during the recovery period.
- Allow yourself to rest for a few minutes and then check your heart rate again.
- Note the number of beats per minute during your recovery period.
Based on the information provided, it is recommended to recover at 100 beats per minute or less. However, it's important to remember that individual fitness levels and other factors may influence recovery heart rate. For a more accurate assessment, consulting with a healthcare professional or exercise specialist is recommended.