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Pirate 12-19-2009 05:20 PM

target heart rate
 
I am 22 years old, 155 lbs...my target heart rate according to the machines and trainers is between 155 and 160, I am not trying to lose weight, just keep a strong heart so I run about 15 minutes 3 times a week, is getting my heart rate higher, closer to 175 or so hurting me or should I go harder like that?

B.M.F 12-20-2009 11:08 AM

The level you should be at is determined by how fast you recover, typically you would like to recover from the max sustained heart rate about 25-30 beats per minute in 30 seconds.

So just for example if you hold your rate at 175 bpm you would like to recover to 145-150 bpm within 30 seconds of stepping off the machine. so if your not recovering fast enough go back down to a level were you do recover within those ranges and you will eventually be recovering faster so then move your sustained heart rate up.

And if I may suggest move up in 5 bpm increments and also train 20-30 mins 4-5 times a week for best results. you will be surprised how fast your heart gets stronger it won't take long to move your bpm up.


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