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Gauging Exercise Intensity Using Your Heart Rate

One way of gauging your exercise or workout intensity is to see how hard your heart is beating during or after the activity.  The following are steps that can be taken to calculate this measurement so you can get the most out of workouts regarding proper intensity for your health and fitness goals.

Step One:   You first have to figure out your estimated maximum heart rate.  The basic way is to subtract your age from 220.  For example, if your age is 20, and you subtract this from 220, your maximum heart rate would be 200.  This is the maximum times your heart should beat per minute when exercising.

* Once you know your estimated maximum heart rate, you can calculate your desired heart rate target zone.  This zone is the level at which your heart is being moderately conditioned but not overworked.

Step Two:  Determining your target zone.  There are two levels considered, moderate(lower limit) and vigorous(upper limit) target zone.  Moderate can be considered 50 to 70 percent of your max heart rate, and vigorous is considered 70 to 85 percent of your max heart rate.

So, using our example numbers from above, your moderate(lower limit) target zone will be calculated by multiplying 200 x 0.5 for low end and 200 x 0.7 for high end.  So after calculating this would show a moderate target zone of 100 - 140 beats per minute.

A vigorous(upper limit) target zone would calculate as, 200 x 0.7 for low end and 200 x 0.85 for high end.  So your target heart rate zone for vigorous exercise intensity would be 140 - 170 beats per minute.

* To check beats per minute/heart rate, check your pulse at your wrist by placing two fingers between your bone and tendon over your radial artery which is located on the thumb side of  your wrist.

Step Three:  Whether during or immediately following your workouts, check pulse for 15 seconds for quickest reading.  After reading number of beats within 15 seconds, multiply this number by four.  This will give you your current heart rate.  For example, if you recorded 30 beats in 15 seconds, multiplied by four, this would calculate to 120 beats per minute.  According to our example above, this would put you in the moderate intensity level zone.

 

The Importance Of Sparring In Training

Sparring in combat sports training is only necessary if individuals are interested in participating in the sport or art for more than just a alternative fitness training method.  Sparring is a choice not a necessity of martial arts training.

For individuals that want to evolve their sport or self-defense skills, sparring is a recommended!  Spar training helps an individual martial athlete's (1) Technical Development, (2) Personal Conditioning, (3) Technical Timing.

Sparring should only be conducted when participants have adequate amount of  hours, weeks, or months of training.  All beginners to sparring should be supervised by their coach or instructor until they are ready to spar without supervision an experienced martial athlete or coach.

Light or flow sparring is a good way to initially increase one's learning curve.  It is important for participants to begin to learn how, when , and where techniques can work for them or how, when, and where they may not.  Though, it is important to consider, most techniques can be executed if practiced and drilled enough in an individuals training.  TIMING is more times than not most vital in successful execution.

Sparring is not to find out who is the "Biggest Bad Ass" in the gym!!  Sparring is to develop individuals ability whether a beginning level student or an accomplished fighter.

Hard sparring should only be conducted by very skilled experienced martial athletes and/or competitive fighters.

TRAIN SAFE and TRAIN SMART!!

LombardMMA – Private Martial Arts Lessons in State College, PA

LombardMMA provides private lessons in eight different areas of martial arts training.  Instruction is dictated by the interest of the martial art student, and all private sessions are instructed by professional MMA and Muay Thai coach, Bruce Lombard.

Follow this link to learn more about each training option and rates!

LombardMMA works in partnership with Titan Fitness & Martial Arts and is located at 127 Sowers Street in downtown State College, PA.  One block off of Penn State Campus.