Did you know that measuring your heart rate is an excellent way to gauge the effectiveness of your workout? As you strengthen your body through exercise, your heart also strengthens. Measuring your heart rate can help you determine when you need to push your body harder or whether you are pushing it too hard. When you look at your heart rate to help you understand how to condition your body, it is important to understand the four different types of heart rates. Did you know that Gracie Raleigh is one the best martial arts schools in Raleigh? Call us today to learn why!

Resting Heart Rate
A person’s ideal resting heart rate varies depending on gender and physical condition. For women, the average resting heart rate is between 70 and 90. Men typically display a resting heart rate of 60 to 80 beats per minute. However, well-conditioned athletes can have a resting heart rate as low as 40 beats per minute. The term resting heart rate (RHR) refers to the number of times your heart beats per minute during periods of the day when you are most relaxed. During the day, measure your RHR when you are sitting quietly and are feeling calm or after you get out of bed in the morning.

Maximum Heart Rate
Figuring out your maximum heart rate (MHR) can be difficult. Your MHR reflects the peak amount of beats your heart is able to reach. While this number is difficult to accurately measure, you can get close to your MHR using a general formula. Subtract your age from the number 220. For example, if you are 45, your MHR would be 175. It is important to note that you can cause severe damage to your body if you push too hard during a workout.

Training Heart Rate
Finding the right heart rate number to train at depends on your fitness goals. For general fitness, your training heart rate can be as low as 50% of your MHR or as high as 70% of your MHR. Maintaining this heart rate during your aerobic workouts in order to improve your fitness should be done at a steady and rhythmic pace to allow your heart rate monitor to accurately capture consistent measurements. Those who train regularly and elite athletes can get their training heart rate to above 70 to 80% of their MHR. Lower numbers are recommended for athletes that are less experienced.

Recovery Heart Rate
After an intense workout, it is essential to give your body proper rest and bring your heart rate down. Ideally, your recovery heart rate should be within 20 beats of your pre-workout RHR.

There are a variety of heart rate monitors available on the market. The most basic and affordable models display your heart rate clearly and in an easy to read format. More advanced models will allow you to set alarms to alert you when you have exceeded your training heart rate, or you have dipped below a pre-programmed number. Other features can include calorie trackers, countdown timers, and step counters.

Credible Martial Arts Schools in Raleigh

At Gracie Raleigh, we can help you take your fitness to the next level. Call or come by the gym today and learn how training in martial arts improves focus, flexibility, fitness, and self-esteem. New classes begin soon, and first-time students can enjoy a week of class time for free! Ladies only classes are also available. Learn a new skill and improve your fitness at one of the best martial arts schools in Raleigh – Gracie Raleigh.