As shown, the percentage (70 percent in this example) is converted to the decimal form (0.70) before it is multiplied by the HRR. The result is then added to the resting heart rate (RHR) to get the THR. Thus, the product obtained by multiplying 0.70 and 131 is 91.7. When 91.7 is added to the RHR of 69, a THR of 160.7 results. When the calculations produce a fraction of a heart beat, as in the example, the value is rounded off to the nearest whole number. In this case, 160.7 BPM is rounded off to give a THR of 161 BPM. In summary, a reasonably fit 20-year-old soldier with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. To determine the RHR, or to see if one is within the THR during and right after exercise, place the tip of the third finger lightly over one of the carotid arteries in the neck. These arteries are located to the left and right of the Adam's apple. (See Figure 2-1A.) Another convenient spot from which to monitor the pulse is on the radial artery on the wrist just above the base of the thumb. (See Figure 2-lB.) Yet another way is to place the hand over the heart and count the number of heart beats. (See Figure 2-1 C.)
During aerobic exercise, the body will usually have reached a "Steady State" after five minutes of exercise, and the heart rate will have leveled off. At this time, and immediately after exercising, the soldier should monitor his heart rate.
He should count his pulse for 10 seconds, then multiply this by six to get his heart rate for one minute. This will let him determine if his training intensity is high enough to improve his CR fitness level.
For example, use the THR of 161 BPM figured above. During the 10-second period, the soldier should get a count of 27 beats (161/6= 26.83 or 27) if he is exercising at the right intensity. If his pulse rate is below the THR, he must exercise harder to increase his pulse to the THR. If his pulse is above the THR, he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. He should count as accurately as possible, since one missed beat during the 10-second count, multiplied by six, gives an error of six BPM.
A soldier who maintains his THR throughout a 20-30-minute exercise period is doing well and can expect improvement in his CR fitness level.
A soldier who maintains his THR throughout a 20- to 30-minute exercise period is doing well and can expect improvement in his CR fitness level. He should check his exercise and postexercise pulse rate at least once each workout. If he takes only one pulse check, he should do it five minutes into the workout.
Figure 2-2 is a chart that makes it easy to determine what a soldier's THR should be during a 10-second count. Using this figure, a soldier can easily find his own THR just by knowing his age and general fitness level. For example, a 40-year-old soldier with a low fitness level should, during aerobic exercise. have a THR of 23 beats in 10 seconds. He can determine this from the table by locating his age and then tracking upward until he reaches the percent HRR for his fitness level. Again, those with a low fitness level should work at about 60 percent HRR and those with a good fitness level at 70 percent HRR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR.
Another way to gauge exercise intensity is "perceived exertion." This method relies on how difficult the exercise seems to be and is described in Appendix G.
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The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.