What is the maximum heart rate? (HRmax), since this figure can be calculated rhythm that we need to continue working as we do. For example, if we have a maximum heart rate of 190 and want to work in the intermediate zone aerobica 60% al 70% dovrà andare a 115 e 130 battiti al minuto.
Ci sono diverse equazioni che ci permettono di conoscere la frequenza cardiaca massima (FCmax), senza dover provare a un massimo sforzo, dal più semplice in quanto non abbiamo bisogno di tutte le apparecchiature fino a quando il più affidabile delle prove che sono necessarie sforzo di controllo.
Formula per calcolare la FCmax
La formula generale (Fox e Haskell) e il più usato, ma meno affidabile, che è solo detto che dobbiamo sottrarre la cifra di 220 fisso nostra età in anni, esempio: da 220 a 30 anni = un massimo della frequenza cardiaca di 190. Questa formula ha più significativi inconvenienti, in primo place it does not take into account the point of departure is not the same take from 70 to 50 beats at rest when it comes to see the pulse ideal work. Another is the gender, women have on average higher than men and therefore their pulse beats for a particular job should be slightly higher than that of men.
pulsations of a person for a job at 60% 220-30 = 190 = 114 = 60%
pulsations of a person for a job at 90% 220-30 = 190 = 171 = 90% is still
can say that it works with some qualifications, women have to subtract your age and a figure of about 225/228 depending on the activity we should add we do between 10 and 20 beats for the figure work. For example, in the previous case 220-30 = 190 = 60% = 15 to 114 will join 129
In the previous case 220-30 = 190 = 90% = 15 to 171 will join 186
Nobody knows who made the sport that this second calculation is closer to the real work. We still have more formulas:
Other formulas for calculating maximum heart rate HRmax
HRmax = 205.8 - (0685 * age in years)
HRmax = 206.3 - (0771 * age in years)
HRmax = 217 - (0.85 * age in years)
HRmax = 208 - (0.7 * age in years)
These equations are different from universities American and exposes the last Miñarro Pedro Angel Lopez in his book. But even so
not differentiate women from men, although some of them to calculate the intensity of the results of the equation says if such a difference of 5 + / -.
We have another kind of formula for calculating where we need to know the weight of the subject. For men
HRmax = ((210 - (0.5 * age in years)) - 1% by weight) + 4
For women HRmax = (210 - (0.5 * age in years)) - 1% weight
Knowledge of the maximum heart rate is also useful to know the ranges of heart rate at which we must work according to the intensity of exercise, this percentage can make a direct or use the Karvonen method.
direct calculation of maximum heart rate
Be a good global warming, a few minutes of stretching and then a sprint, a race that is your top speed of about two and a half minutes to three minutes. The tomato fights for a period of six seconds to complete the test, provides about five seconds and resumed their keystrokes.
This is the simplest and most direct way to know the pulse maximum. But it is not suitable at all for people with little or poor fitness. If this is the case do a sprint test in thirty or forty seconds.
Since you end up con impulsi molto elevato, a contare su di soli sei secondi avranno un gran margine di errore, ma, se prendiamo in quindici secondi, tempo che sarà sufficiente per il corpo comincia a recuperare e non sarà un valore non sono esatte. Utilizzando un Pulsómetro non faciliterebbe molto il problema.
Se si hanno dei dubbi se tali margini di una normale o modi per calcolare la frequenza massima non invasiva è possibile visitare il nostro forum.
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