Does Knowing Your Heartbeat Throughout a Workout Matter

 

Simple Exercise to Reach Your Target Heart Range

Video taken from the channel: Henry Ford Allegiance Health


 

Optimum Heart Rate While Exercising Saint Thomas Health

Video taken from the channel: Ascension Saint Thomas


 

What should your heart rate be when you exercise (if you are a heart patient)

Video taken from the channel: Cleveland Clinic


 

What is my target heart rate?

Video taken from the channel: British Heart Foundation


 

What Should Your Heart Rate be When Exercising

Video taken from the channel: Heart Fit Clinic


 

Is it IMPORTANT to know your HEART RATE during a WORKOUT? Why? Heart Rate Zones and Exercise.

Video taken from the channel: Studio SWEAT onDemand


 

Do You Have a Maximum Heart Rate?

Video taken from the channel: SciShow


Does Knowing Your Heart Rate During a Workout Matter? It’s unlikely you’re going to go up to your friends and tell them how you’ve hit 85% of your max heart rate for 12 minutes. If you do, they will probably look at you like you are crazy. Sure, it’s important THAT it is beating, but does how fast it beats during exercise matter?

Now that you know your heart rate, you might assume that to get the best workout you should always strive to be in the upper range, going hard. Not so. Exercising at or near your maximum heart rate can actually be risky because of the stress it puts on your heart. More is not necessarily better.

In general, the higher your heart rate during physical activity, the higher the exercise intensity. Perceived exertion may not always be similar to your heart rate level, and it depends on the individual. But it can be a general guide to measure your exertion level. If you think you’re working hard, your heart rate is probably higher than usual. The overreaction to these problems has taken the form of proposing that heart-rate training doesn’t matter when it comes to measuring exercise intensity, especially with the rise in popularity of high-intensity interval training, where the directive is a.

Making sure our heart rate is monitored, at least in 5-minute increments during cardio exercise, will not only indicate if one is exercising hard enough but it will also tell if one is over-exerting themselves. There is a detriment to both scenarios, and the latter can be quite dangerous. Monitoring heart rate is quite easy as well.

Running or biking aren’t really necessary unless you want to develop those skills. Exercising with your heart rate in mind can give you the freedom to exercise at a solid pace without wearing yourself out. Measuring Heart Rate on the Fly.

You may be sold on the importance of measuring your heart rate, but gaining that knowledge is a bit difficult. A: Depending on your exercise goals, there may be specific benefits to working out at a particular time of day. Exercising in the morning may be associated with. Your heart rate, or pulse, is measured in beats per minute (bpm). During cardio exercise such as running, your heart rate increases.

Your heart rate. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level. First Things First: Resting Heart Rate Your resting heart rate is the number of times your heart beats per minute when you’re at rest. A person’s maximum is genetically determined, NOT a matter of fitness and not related to your resting heart rate. A good gauge is to work at a level that talking is somewhat difficult but not impossible, or if you know your maxium heart rate about 70-85% of your maxiimum.

You should be able to maintain that heart rate for a period of time.

List of related literature:

More objectively, you can use your heart rate to gauge activity level.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

Nor do they necessarily even give you an accurate picture, as many factors besides the workout itself—such as heat, diet, and stress, to name just a few—may affect heart rate.

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

If you are gauging the success of your workout by your ability to run at a specific heart rate—or within a small heart rate range—and that heart rate is difficult to achieve because of fatigue, you may just push yourself harder to achieve the heart rate number you want to see.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

Once you know what level of RPE you need to maximize your cardio workout, you won’t have to keep checking your heart rate, and you can focus on the rhythm you have created or on the music, TV, DVD, or other interesting (attractive) people in the gym.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Perhaps even more important than heart rate, but much harder to measure is cardiac output in response to exercise.

“The Science of Fitness: Power, Performance, and Endurance” by Greg LeMond, Mark Hom
from The Science of Fitness: Power, Performance, and Endurance
by Greg LeMond, Mark Hom
Elsevier Science, 2014

First, because the technology makes it easy to track your heart rate, you no longer need to focus on how far you’ve jogged or how fast you’re going; you simply monitor your heart rate, which is the best indicator of an effective workout.

“Persuasive Technology: Using Computers to Change What We Think and Do” by B.J. Fogg, G. E. Fogg, Books24x7, Inc, Engineering Information Inc, Stuart Card, Jonathan Grudin, Jakob Nielsen, Mark Linton, Tim Skelly
from Persuasive Technology: Using Computers to Change What We Think and Do
by B.J. Fogg, G. E. Fogg, et. al.
Kaufmann, 2003

In time, you won’t need to check your heart rate because you’ll know how it feels to be in the training zone (perceived exertion).

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

The value of any training information is greatly enhanced if there is additional information from the heart rate data measured during exercise.

“Lore of Running” by Timothy Noakes
from Lore of Running
by Timothy Noakes
Human Kinetics, 2003

Prescribing workouts by heart rate is not a perfect science, but it’s valuable and useful to measure your heart rate while you work out, if not as a target, then at least as a reference point and accountability tool.

“The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight” by Tom Venuto
from The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscle, Ending Emotional Eating, and Maintaining Your Perfect Weight
by Tom Venuto
Penguin Publishing Group, 2009

It can be difficult to count your pulse during activities such as jogging, but you can get a good estimate of your heart rate during a physical activity by determining your heart rate immediately after exercising.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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62 comments

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  • once had heart palpitations at night and anxiety. couldn’t sleep and there was a clock ticking. was at like 140 bpm for a good 1hour

  • My Max hearts rate is 190 right out of the shower but I have POTS so go figure hahaha. My heart freaks out the minute I stand. I’m at 80 feasting and about 115 to 120 standing. Portal orthostatic tachycardia syndrome is alot more common then you know and can happen after a trauma to the body (including giving birth) or because of genetic reasons.

  • Whenever I run my heart gets up to 180bpm, sometimes even higher than that. I didn’t know it was too high, I thought I was just working hard. And I’m only 20:/.

  • Now that you mention heartbeat.. Do human and generally animals have average finite numbers of lifetime heartbeats before they die?

  • Yeah, that “maximum heart rate” thing always confused me, because when I was 20 it calculated to 200 bpm, but when I exercised hard, it sometimes measured as high as 240 bpm, so I didn’t see how 200 could be my maximum heart rate if I’d recorded it beating faster than that. It worried me a bit, so I got a heart rate monitor to figure it out and noticed my ranges were:
    up to 140 little to no perceptible effort
    140-160 light effort
    160-180 medium effort
    180-200 intense effort
    I tried not to push myself beyond that point, because after reaching about 205 bpm, my heart rate would jump straight to about 240. At 240, I had to stop exerting myself, because what you said about the heart not beating efficiently at that point was true. At 240 I’d start to feel really light-headed and tired. It felt like I wasn’t getting sufficient oxygen.

  • 33yr stoped once for 5 min and my normal beat per minute sit around 40-55 sometimes below one time i closed scale on my heart rate sensor it was scaled to 25 😉 i was born with bradycardia i dont have peacemaker yet thoo…..

  • Hey scishow can you make opposite video about how slow heart can beat i was born with bradycardia condition which makes my heart beat slower then normal human but doctor warned me there are some consequences when it reach some breakpoint and i am curious where it sits thx in advance

  • I’m a healthy 25 year old woman with a heart disease, I take a low dose of blood pressure meds in the morning but even at 11 pm, running, my heart beat can only get up to 120 max….

  • I have a question that I’m hoping someone here will be able to answer. In gym class, our teacher makes us wear these fitness bands to track our heart rate throughout the period. We are actually graded based on if we spend enough time with our heart rate in a certain range. Normally this is at least 30 minutes above 140 bpm.

    My question is if this is actually an effective way of measuring how much effort someone is putting into a workout or how intensive or beneficial a workout is, or is it more of a “pseudoscience”?

  • I’m 28 and start to pass out around 180-190. Goes along with the HR vs BP inverse relationship. Then again mine is from anxiety rather than exercise. Maybe there’s significance there too? Not sure.

  • What’s the slowest a heart can beat? I wake up and check mine on a pretty regular basis and it sits between 44-52 bpm. Could it go lower with some good cardio exercise each day?

  • Your generic calculation does not work in the real world. In am 55 and exercise regularly. My max heart rate is 192. Based on your calc this makes me 220 -192 = 28, which I am not. My resting heart rate is 56 so it’s not that I am unfit. I think making generalisations is not helpful. Take it easy…��

  • Hmm… That piece about not letting my heart rate get too high is pretty relevant for me. (My heart rate likes to shoot up close to 300 during what should be a moderate workout, yay broken genetics) So, how do I account for my heart not filling with blood?

  • i have high boodpresure and i take medicine every day. My heart rate when i am on the bike for 12 mins is 180. And i think my bloodpresure is 200 when i exercise. I have done 3 ultrasounds on my heart and it was all normal and also i did many ekg and they are normal i also did 48 h ekg and it was normal. I have in the past for no reasons felt my heart rate rising to 150 or 140, like if i get panic attacks, This happend when i was sitting in chair, these attacks happend a lot of times during a 3 month period. Then i did all the investigation for my heart ( described before) and it is all normal, But i am afraid to train or exercise because my heart reaches 180 beats per minute. I take bloodpresure medicine called enalapril and logimat 10 mg both. I am 26 years old and 174 cm and my weight is 109kg i am fat.

  • I’ve always found the measurements to be a tad off, but a good estimates for what my heart rate normally does. Which I suppose is kind of the point, it’s an average baseline. For those curious, I’m 29, male, and while sprinting, I’ve been able to push about 212bpm.

  • My bpm is about 1-2. To compensate, my heart beats REALLY hard. Doctors say I should work out less, or soon I will reach the pinnacle of fitness, namely a bpm of 0.

  • hello I ask you when should I figure my heart rate because when I figure it sometimes I find it 48 per minuts and it varry to be 50 and sometimes it getting slow to be 46!!!!!!

  • Well it can go 300 bpm if you go into V-tach or SVT, but I think they were asking about the maximum rate for a physiological response to exercise. (220-Age is a pretty good estimate). You really don’t have to worry about your heart beating too fast to fill unless you have a heart disorder.

  • Damn, I have got pretty damn close at 220. I do not recommend trying to just up your heart rate to the max as it is a very bad idea and honestly kind of hurts… actually it hurts a lot how I did it, but it is scary how close to the lower limit of Max BPM I got, I mean it is 20 off.

  • I once had a heart rate of almost 300 beats per minute. I almost died. I spent 8 days in the hospital as doctors tried to keep it down. They said if it kept up, my heart would have ended up just giving up. It was like my heart was running a marathon continuously, non stop. There’s only so long it can do that.

  • Hi,
    I am 39 years old, and I am an active. When I exercise, my heart rate goes up very fast (170-185), and decreases in a few minutes after I stop. I went to a cardiologist today (I live in Europe, so can’t come to you unfortunately), and he said my EKG looks good, the heart sounds good, and that I should not worry. He gave me a prescription to take Corlentor (ivabradine) daily for 10 days and return to him. I am a bit reluctant to taking medication especially for the heart, so I’m trying to figure out what to do next. Any advice would be greatly appreciated.
    Thank you

  • When I was 18 and trying to join the Army, they had me and a few people do a heart stress test by having us step up and down from a platform in beat to a beep on a radio. We were all wearing heart monitors for safety and they forced me to stop because the heart monitor read 437 bpm. All the doctor observing said was that that was impossible and had me try a different monitor that still had me reading about 400 after the time it took to change it out and me just standing there for 30-40 seconds.

  • I remember the first time my heart rate suddenly jumped over 200 about ten years ago. I could literally feel it in my chest, it was so frightening that I had a panic attack. Of course I didn’t know it then, so I thought I was having a heart attack. My girlfriend called an ambulance, I ended up in the ER but they couldn’t make my heart slow down and by then I could barely breathe. They thought I might have pulmonary embolism, then as they were preparing me for a chest X-ray and I had to sit up so they could place the lead vest behind my back, my heart rate suddenly fell back to 110. I had to spend the night in the SICU, five more nights in the hospital then go to a heart clinic for an electrophysiological examination.
    It turned out my heart can conduct signals where it shouldn’t and it can trigger a supraventricular tachycardia. There’s a fix for that, but there was an 80% chance that I’d need a pacemaker if they tried, so for now it’s out of the question. I have to be careful not to move in a way that might compress my chest, watch my breathing and not to be in a too humid environment (I don’t know how’s humidity connected but it is). Which meant avoiding exercise (which was hard because I was a body builder and a karateka), and ironically doing so just increased my risks of triggering it because I gained a lot of weight. Now I have many other health problems and depression, and I’m also ugly. It’s mind blowing that a few millimeters of heart muscle can derail your life.

  • My theoretical max heartrate according to my gymclass is like 204 bpm but it’s regularly in the 190’s when I run and I’ve gotten it to like 220 once.

  • I’m 13. My resting heart rate is around 40bpm and when I was in hospital (for cf) they did a set of obs on me after I got a midline inserted into my arm. My heart rate went down to 28bpm. They were very worried but not too worried because I was still awake talking to them. Lol but my max is around 190. But that’s because I’m super fit

  • When I was in Junior High School I caught H1N1 and got really bad pneumonia from it, and after that my heart rate would be weirdly high normally and after running in PE, and I figured I did it wrong so my teacher got an electronic reader and it said I was around 240-250 after running, I’ve been fine since then just had a high heart rate, is there anything bad about that?

  • Mine beats way too fast, right now my resting rate is 100. Which is what my heart beat sensors say on my phone and fitness watch. And when I exercise it jumps to 250-300.

    I’m probably going to die soon

  • So… I’m 30, with a resting of 41, usually maintain about 170 at an easy, keep going for an hour, running pace and have peaked at 193 during a fairly short sprint session…

    Am I a freak?

  • I am a spinning instructor certified by Madd Dog Athletics. In 2001 when I was certified the gym where I teach required us to become certified by Madd Dog (Thank goodness!) They have since dropped certification with MD and now some instructors are not certified by any authority. And, what has happened is that ALL classes are now race-day classes. They figure that is what the clientele wants so that is what they offer. So, when I lead my class my heart rate will get up to 160 170. Then when I take other classes throughout the week I stay in the recovery and Aerobic training zones. I am 68 years old and my resting HR is 52. When I plug my numbers into the Karvonen calculator the read out says that my max should be 152 bmp?

  • 80% fat burning has best effect on the mind really just calms you down and makes you care free if you can stay in the range for like 30+ it’s golden. I’ve never taken Xanax no way no how but I could imagine it’s the closest natural feeling you can to a natural high available to anyone immediately anytime they want with effort. It’s remarkable there are not more books written on the concept and that hard aerobics isn’t prescribed by doctors quicker than a pill. Yes they work their exercise tolerance up gradually over time with a gradual progression of intensity but once they can do it, it should be a quick and simple relaxing way to have mental peace for those with RDS and anxiety disorder or just the average blow joe. I find it extremely relaxing and find the most simple things exhilarating after I push myself, it’s almost like a biological Key is unlocked in my brain and I’m just all the sudden care free. It’s a quick mood boost. I’m not a therapist but I find it strange this isn’t a remedy immediately prescribed. If they can push themselves eventually it will affect mood positively biological/physiological change and personal confidence changes (goal reaching -> dopamine released) leading to less symptoms of depression and just a clearer head for those who want change in their life.

  • ok I have been to a heart doctor they say my heart is good but I have been in the gym for over a year and a normal walking speed my heart is at it 133 max I never can run I go to 150 and I am not even breathing hard and I am unaware that I am over doing it do you think I may ever improve

  • started working out so I been reading a lot so you mention you only go up to 140 isn’t that a good thing? i was reading that in elite athletes heart rate is way lower than the rest of the people�� your number are way lowet because you are in better physical condition than the rest. that what I read idk however if you know something’ about it please let us know

  • Came here by accident and thought I´d stay for a good laugh but unfortunately that was pretty well informed:P One thing, though: there are plenty of good reasons to stay above your threshold for more than 30secs, classic vo2max training is performed as intervals of 3-8mins, usually 5 at an effort thats above your threshold zone. anaerobic capacity is usually trained with efforts of 30s-3mins at an even higher pace. Everything <30s is usually performed to target neuromuscular capacity (sprint). But I see why you simplified that, even though these stimuli can be highly effective they are also very taxing and stressful and should be utilized intelligently by people with a sufficient aerobic base. 

  • great video! I’m 18 years old girl, I started going to gym and exercising on the treadmill at a speed of 4.5 increase it to 5.5 for 10 minutes…then I found that my heart rate was about 180 beat/min which felt really fast and I was having a bit of trouble breathing, and my blood pressure dropped to 90/50 and I felt reallt dizzy…I really want to know if this is normal or not? and if it is not normal then what should I do to lose weight??
    thanks in advance

  • I’ve hit 250bpm several times during heavy workout. But my heart beats faster than average overall—my normal heart rate (at rest) is between 100 and 110bpm.

  • I am on a Beta Blocker, but I use a monitor. I do a test provided by several different HR monitor apps to determine my own zone. (Unfortunately, some apps give you a number that is low enough to create a low enough ceiling in each zone. So, you choose a different app and do it again.)

    My max is only 137 based on the tests. But it works accurately with RPE.

  • Thank you for the valuable information. I just have a small concern, if I stay at %80 heart rate most of my work out, will I be burning fat? Or fat loss is only restricted for between %50 to %70. Thank you again so much.

  • Great video really, very useful! I am gonna try this Karvonen Formula as well.I have one more comment about being math part is very difficult for calculating your heart zones early in the morning etc.I mean come on people, all you have to do put those numbers into a calculator.. a simple multiplication. Don’t smoke too much, save some of your brain cells.. You might need them ��

  • Coded or non-coded hart rate transmitter (on the chest strap). Not every H.R.T will sync up with every computer (H.R.receiver). When an activity or use of a piece of equipment becomes second nature, it’s easy to leave out little details.

  • a better way of getting aerobic zones is to work off lactic threshold. I guess it depends on how accurate you want to be in suppose

  • My resting heart rate is 80 -90_100 depends on the situation is it bad should i stat living healthier i mean i know i should but is it dangerous

  • I had a blocked rear valve and had a stent fitted and now on tablets, 5 a day for life, I’m cycling, male 54 any rough ideas what my max heart rate should be please thanks Shane uk ����

  • I’m 17 and I suffered from anxiety and panic attacks for about a month and can I go back to working out because when I work out my heart go up and I kinda go into panic from panic from PTSD from having anxiety attacks I had a ekg done they everything is fine and I’m healthy for my age but I’m scared at times from anxiety attacks it’ll cause my head to mess and lead to death or something

  • I’m 14 (nearly 15) and my resting heart rate is around 88 but when I do light exercise such as playing tennis I can get really tired and have trouble breathing (I don’t have asthma) and slightly dizzy and my heart rate can often exceed 190-200. This only happens like once every 10 times I work out, for example I played tennis last week and was fine but this week I felt awful. My heart rate spikes every time but I only feel the symptoms sometimes. Should I be concerned?

  • My heart rate can get to 185 after running just 1k. I am 34. When I am really relax it goes down to 65. When I take a walk it goes up to 100. Should I talk to my doctor about this? I am concerned about the rate I have when I run.

  • hey i did a steroid cycle 1 time.and i took a preworkout energy drink it gave me anxiety so i called ambulance blood presure was 230/90 but i calmed down and in about 20 it went back to normal i stoped the steroid cycle…did i damage my heart? im 34 yrs old

  • Hello. I did a heart rate recovery test for the first time. I went on the treadmill and worked my heart rate to 170. I wasnt out of breath but i just stopped anyway because i never looked at the numbers before. After the first minute it dropped to 118. After the second minute it dropped to 85. I am 50 so the formula would have me at a max heart rate of 170. My question is whwn i play handball in a grueling game i work harder than i did on the treadmill but not hard enough to feel discomfort.. So is it ok if my exercise heart rate goes higher.

  • Avoid certain performance-enhancing stimulants before working out (those pre-workout drinks). I’ve had a heart rate spike to 224 during a ride because of it. You can tell something is wrong, as you seem to lose strength and feel strange. Oddly, there is no great sense of pressure in the chest, and the only way I was fully aware was because of the heart monitor. Without it I might have thought I was simply imagining things and kept going. It took about 5 minutes off the bike, standing motionless, to get the heart rate to suddenly drop down to 135. Always use a heart monitor when training, marathons or bike tours.

  • I’m 31 and I tend to reach 170 to 180 when working with weights then on the bike for 30 mins, I smoke but also am in great shape. 6 feet, 180 lbs. I usually take some pre workout supplements before the gym. Any input?

  • What if I am 66, but very fit and heart health very good. Is it ok to exercise with my get my heart rate into the 160-170 range?

  • That seems strange to me. I’m 38 years old and when I cycle fast, I get around 180 bpm. According to that formula, I”m pushing myself too much. Is that really true? I actually feel like I even could go faster.

  • Good information in that he informs the public to take the baby steps before they engage in more strenuous exercise, and to consult with a physician if you have had a cardiac event or taking medication before engaging in any type of exercise.

  • Hello dr.
    usually my HR is around 80-100/min,but when i do running and any cardio exersice it beats up to 190/min on machine,and sometime i feel fain but there is no any chest pain.
    so,what should i consider it.
    REPLY

  • I was at doctor today and it read(silent)light heart attack on the EKG.
    Doc said to eat less salt n tk aspirin until my app w Cardiologist.
    I’ve nvr had heart problems,eat healthy,mostly healthy diet however I’m trying to figure what cld lead to this?? Not adequate rest I’m thinking? Pls help

  • Please someone give me answer or advice!!������

    I’m 14 years old girl and im started to go to gym and while I’m walking on cardio the speed for example 3.7 my heart rate was 142
    It is normal or do i have a problem??
    Because today my breathing was not good idk i felt like this

  • When I stand up and start walking, my heart jumps from high 80’s to 120 quickly. It worries me because I’m overweight and I don’t want to have a heart attack

  • I’m 50 ad I regularly take my heat rate up to 216 bpm for 30 seconds then I take it back down to around 140bpm I can keep that rate of 140 for few hours exercising. 120bpm I’m not breaking sweat and I can go all day at that level. I’m I putting my self at risk?

  • I’m 23, but if my watch is correct, my heart rate peaks around 200 -210 sometimes in timed races, especially running up hills. I don’t know if that’s good or bad, but I usually slow down at that point because I don’t want to throw up during a race again.

  • HI Iam a little confused. I’am 52 years old and my maximum heart should be 168. But when I exercise its very easy to go up to 175 or 185. When going this high i dont feel pufft but the next day I do feel tired and sore around the chest. I have been to heart specialist and also had a catheter done to check if everything was ok and there seam to be no problems. My question is if I have to train at 80% of my heart rate it means I need to stay at 134 while training. Well when Iam at 134 its just because I climb stair or just did some very light training. Now when they say to train tabata but to stay at 80% of my maximum heart rate how do I go all out for 20 second but stay within 80% of my maximum heart rate. Love to have some answer to this thank you.

  • I believe they left out the step where, you add the 50% of your reserve to your resting heart rate, to get your heart rate max when exercising.

  • I used to jog with a heart rate of 250 to 260 and I used to jog 2 hours straight. How was I even able to deliver oxygen?? I used to be scared of that heart rate tbh. But oh well

  • just walk a bit every day, then walk a bit farther, i find the hardest part is simply putting on my shoes and getting out the door, remember a little bit of exercise is miles better than no exercise, the more you do it the better you feel, miss a day or two don’t beat your self up just go for a walk