Achieving fitness for duty and training for PARE requires a commitment from you! The first step is to become physically fit. You should be able to work at an intensity equal to 80% of your maximum heart rate for 30 minutes of continuous, rhythmical activity. Activities that work the major muscle groups are ideal. Include activities such as running, cycling, swimming, paddling, cross-country skiing, skating or hiking. Work towards three to four 30-60 minutes sessions per week.
• Know Your Heart Rate
Structured cardiovascular workouts require monitoring of your heart rate. Here are 2 simple ways to take your pulse at rest and during your exercise period:
Radial pulse
Using your index and middle finger, apply a gentle pressure at the radial (wrist) artery, located just below the base of the thumb..
Carotid pulse
Place the index and middle finger of your right hand on your Adam’s apple. Slide your fingers to the right, approximately one inch and you should feel a pulse when applying a gentle pressure with the tips of your fingers.
Note: Do not apply too much pressure on the carotid as this may cause a ?reflex” which could slow down the heart rate.
To obtain your heart rate, count the number of beats during a 15-second period and then multiply by
4 for a one minute count.
Example: 35 beats (in 15 seconds) x 4 = 140 beats/minute.
• Target Heart Rate Zone
The intensity at which you should train is determined by the percentage of your maximal heart rate which varies according to your age and gender. The target heart rate zone is used to determine the intensity. They were established by predicting the maximum heart rate for each age group. The most commonly used prediction method for calculating maximum heart rate is 220 minus the age for males and 226 minus the age for females.
Any activity that raises the heart rate 60-70 percent to your maximum is considered moderate intensity and offers many health benefits. To have an effect on cardiovascular fitness, activity must raise the heart rate so it is in the 60-90 percent range.
• Heart rate monitor
Heart rate monitors are devices that are designed to be worn during exercise. They consist of a watch and a chest strap. The chest strap transmits the pulse to the watch (which records and displays the heart rate) providing instant feedback about the training heart rate. Heart rate monitors are very effective aids for training as they can provide a complete record of your heart rate for the entire workout, and are more accurate than manual methods. Having to stop during a workout to count your pulse is disruptive and less accurate. Heart rate monitors are very popular among athletes and exercisers.
A basic heart rate monitor can cost less than $70, while a top of the line monitor with several features can cost more than $400. Generally, the more expensive models allow the exerciser to download their data to a computer and have several functions such as calorie expenditure, programable workouts, speed sensor, etc. Some even include a GPS which allows you to measure the distance covered. Ultimately, it’s up to the exerciser to decide which monitors contain the features that best meet their needs.
• Know Your Heart Rate
Structured cardiovascular workouts require monitoring of your heart rate. Here are 2 simple ways to take your pulse at rest and during your exercise period:
Radial pulse
Using your index and middle finger, apply a gentle pressure at the radial (wrist) artery, located just below the base of the thumb..
Carotid pulse
Place the index and middle finger of your right hand on your Adam’s apple. Slide your fingers to the right, approximately one inch and you should feel a pulse when applying a gentle pressure with the tips of your fingers.
Note: Do not apply too much pressure on the carotid as this may cause a ?reflex” which could slow down the heart rate.
To obtain your heart rate, count the number of beats during a 15-second period and then multiply by
4 for a one minute count.
Example: 35 beats (in 15 seconds) x 4 = 140 beats/minute.
• Target Heart Rate Zone
The intensity at which you should train is determined by the percentage of your maximal heart rate which varies according to your age and gender. The target heart rate zone is used to determine the intensity. They were established by predicting the maximum heart rate for each age group. The most commonly used prediction method for calculating maximum heart rate is 220 minus the age for males and 226 minus the age for females.
Any activity that raises the heart rate 60-70 percent to your maximum is considered moderate intensity and offers many health benefits. To have an effect on cardiovascular fitness, activity must raise the heart rate so it is in the 60-90 percent range.
• Heart rate monitor
Heart rate monitors are devices that are designed to be worn during exercise. They consist of a watch and a chest strap. The chest strap transmits the pulse to the watch (which records and displays the heart rate) providing instant feedback about the training heart rate. Heart rate monitors are very effective aids for training as they can provide a complete record of your heart rate for the entire workout, and are more accurate than manual methods. Having to stop during a workout to count your pulse is disruptive and less accurate. Heart rate monitors are very popular among athletes and exercisers.
A basic heart rate monitor can cost less than $70, while a top of the line monitor with several features can cost more than $400. Generally, the more expensive models allow the exerciser to download their data to a computer and have several functions such as calorie expenditure, programable workouts, speed sensor, etc. Some even include a GPS which allows you to measure the distance covered. Ultimately, it’s up to the exerciser to decide which monitors contain the features that best meet their needs.
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