Crunchy Kickoff Mozzarella Sticks: Game-Day Goodness
Vegan Maple Sesame Game Day Cauliflower “Wings”
You’ve Gotta Try this in February 2024
Choosing Connection: A BC Family Day Pledge to Prioritize Presence Over Plans
Embracing Plant-Based Living this Veganuary and Beyond
Heal Your Gut, Naturally
Inviting the Steller’s Jay to Your Garden
6 Budget-friendly Holiday Decor Pieces
Dream Home: $8 Million for a Modern Surprise
Local Getaway: Recharge at a Vancouver Island Oceanside Retreat
Protected: The 2024 Spring Road Trip Destination You Won’t Want To Miss
The People’s Open Just One Reason to Visit Some Classic Scottsdale Golf Courses
10 Places to See Holiday Lights in Metro Vancouver
Vancouver Adventures: Our Picks for December
What to Watch This Week: December 3 to 8
Are you getting the most from your expertly cultivated and perfectly aged wine collection?
The Ultimate Holiday Gift Guide for Him
The Ultimate Holiday Gift Guide for Her
Feeling out of shape and looking to kickstart an exercise routine? Remember to monitor your heart rate to avoid any health risks
Your maximal heart rate in BPM is estimated by subtracting your age from 220
Before beginning an exercise routine, talk to your doctor. While committing to fitness is a good thing, you have to be thoughtful about how you approach it, especially if you’re overweight.
This includes being aware of safe heart rates (during exercise) for both your age and your current fitness level. The heart is like any other muscle of the body; it takes time to build up its strength, and overtaxing it can put you at risk.
Your maximal heart rate in beats per minute (BMP) is estimated by subtracting your age from 220. (To determine your BMP, take your carotid pulse at the side of the neck. If you are unfit, multiply a 10-second count by six to determine the beats per minute).
Based on this figure, you can determine your target heart-rate zone during exercise. For healthy individuals, the range is 60% to 80% of maximal heart rate. However, those just starting an aerobic program should exercise at 60% of their heart rate and gradually increase the intensity as they become fitter.
Exercise Target Heart Rate By Age
In beats per minute:
Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.