Do you heart is a waste of time without this knowledge

The most important factor for improving cardiorespiratory fitness (cardio or CR) is the severity of the crisis. Directly related to changes in CR fitness how "difficult" exercise is performed. And more energy per unit of spending time, and increase the intensity of exercise, the greater the effect on cardiorespiratory fitness.
You need to know how hard it is "hard" to determine whether aerobic exercise such as running and training CR impact or whether he was burned few calories. Heart rate during exercise or an excellent indicator of how much effort you're exercising. Only by keeping track of your heart rate during your workout to be sure that sufficient density to improve the fitness of CR. In other words, the ability to monitor heart rate is the single most important key to success in the field of training CR.

Training heart rate (THR) = desired intensity of workout

THR is the heart rate that you need to practice to get the training effect. U.S. Army gave fitness gurus us two ways to determine THR. The first method, and maximum heart rate in percent (% MHR) is simpler to use, while the second method, percent heart rate reserve (HRR%) are more accurate.

Method% MHR

With this method is figured THR using the estimated maximum heart rate. You can estimate maximum heart rate (MHR) by subtracting your age from 220. Thus, the 20-year-old has a maximum heart rate (MHR) of 200 beats per minute (220 - 20 = 200).

It should be a person who is in poor condition in the exercise of 70% of MHR him, and if it is in relatively good condition, in MHR 80 percent, and if it is in excellent condition, in MHR 90 percent.

Examples:

The 20-year-old in good physical condition THR of 160 beats per minute (BPM). 220 to 20 = 200 * 0.80 = 160 BPM.

The 30-year-old in good physical condition THR of 152 beats per minute (BPM). 220 to 30 = 190 * 0.80 = 152 BPM.

The 40-year-old in bad physical condition have a THR of 126 beats per minute (BPM). 220 to 40 = 180 * 0.70 = 126 BPM.

% HRR method

And there is a more accurate way to calculate THR is the method HRR%. A range of 60 to 90% HRR is the THR where people should exercise to improve fitness levels CR. If you know your level of fitness CR, you can specify any percentage of HRR is a good starting point

For you. For example, a person in excellent physical condition begins in 85 percent of the HRR to him, and if he was in reasonably good condition, in HRR 70 percent, and if it is in poor condition, in HRR by 60 percent.

The exercises should be performed with most CR heart rate between HRR 70 to 75 percent to achieve or maintain an adequate level of fitness. Derivation of a person who has reached a high level of fitness May more beneficial than working in a higher percentage of HRR, especially if you do not find more than 20 minutes to practice CR.

Exercise at any rate less than 60 HRR does not give the heart, muscles and lungs and adequate training stimulus. Can practice in more than 90 percent can be dangerous. Before anyone begins aerobic training, should have known THR (heart rate, which needs to practice to get the training effect).

The example below shows how to calculate THR using heart rate (RHR) and age to estimate heart rate reserve (HRR). A 20-year-old in good physical condition to a reasonable extent is an example.

Step 1: Determine the MHR by subtracting your age from 220. Any MHR = 220 - 20 = 200.

Step 2: Determine the heart rate (RHR) in beats per minute (BPM) by counting resting pulse for 30 seconds, and double the number of two. And can use a shorter period, but count 30 seconds more accurate. And this number should be taken while you are completely relaxed and rested. For this example we use RHR of BPM 69.

Step 3: Determine the heart rate reserve (HRR) by subtracting the RHR of MHR appreciation. HRR = 200 so 69 = 131 BPM

Step 4: Calculate THR (1) beaten by HRR relative fitness level as a percentage and (2) add the result to the HRR. For example, we have a 20-year-old in good physical condition to exercise HRR 70%.

(1) .70 * 131 = 91.7
(2) 91.7 + 69 = 160.7

In sum, and reasonably fit for 20-year-old with a resting heart rate (RHR) of 69 BPM has training heart rate (THR) goal of 161 BPM.

During exercise, usually the body has reached a "steady state" after five minutes of exercise, and heart rate will have stabilized. At this time, and immediately after exercise, is when you should monitor your heart rate to see if you're within range of your THR required.

If the pulse rate is less than THR, you must practice harder to increase your pulse to THR. If your pulse on THR, you should reduce the density to reduce the pulse rate of the goal THR.