Apakah Monitor Heart Rate? Kadang-kadang disebut monitor jantung, monitor jantung adalah perangkat elektronik yang digunakan untuk terus melacak detak jantung Anda. Dengan menggunakan informasi ini Anda dapat menentukan tingkat sasaran jantung di mana Anda akan memaksimalkan manfaat jantung dari latihan Anda. Ada versi lebih kompleks dari monitor jantung yang dokter gunakan untuk mendeteksi tanda-tanda penurunan fungsi hati dan melakukan penyesuaian yang diperlukan segera. Jenis Monitor Jantung Hari ini berbagai macam monitor jantung diproduksi - dirancang untuk memenuhi kebutuhan spesifik dari berbagai jenis individu. Beberapa monitor jantung terutama dirancang untuk program penurunan berat badan - yang memungkinkan seseorang untuk mempertahankan pemantauan ketat denyut jantung mereka selama latihan dan diet untuk memastikan mereka tidak mendorong rezim berat badan mereka terlalu keras. jenis lain dari monitor denyut jantung dirancang untuk digunakan oleh atlet dalam pelatihan dan untuk orang-orang yang terlibat secara teratur dalam program kebugaran. Kebanyakan monitor jantung tingkat beroperasi dengan baterai dan memancarkan nirkabel / gelombang elektromagnetik. Kebanyakan monitor jantung menggunakan nilai pribadi dapat portable - seperti memiliki monitor tetap untuk tubuh Anda dengan tali dan layar di pergelangan tangan Anda - dan tidak mengganggu gerakan Anda, terutama jika Anda berolahraga. jenis lainnya adalah dibangun menjadi peralatan olahraga standar seperti treadmill dan sepeda latihan. Dalam situasi ini Anda dapat membaca detak jantung Anda dengan berpegangan pada gagang peralatan dan memeriksa hasil yang ditampilkan. Memilih Heart Rate Monitor Cocok Anda ?? Monitor dengan Dada Straps: monitor jantung yang datang dengan tali dada biasanya yang paling akurat. Anda memperbaiki tali dada di sekitar dada, beberapa sentimeter di bawah payudara Anda. Tetap kepada tali adalah perangkat yang dapat mendeteksi aktivitas listrik jantung Anda dan mengirimkan bahwa untuk menampilkan - proses yang sama dengan dokter Anda gunakan saat Anda terhubung ke mesin EKG. Sementara, bagi kebanyakan orang, bentuk paling sederhana tali layar untuk pergelangan tangan Anda seperti menonton. Ada beberapa monitor detak jantung yang memberikan hasil mereka sebagai pesan audio melalui earphone; ?? Finger tip monitor: Sebuah alternatif lain adalah mereka memonitor detak jantung yang cocok di ujung jari Anda, dan biasanya dihubungkan dengan kawat ke layar tampilan. Ini bukan hanya umumnya kurang akurat dibandingkan dengan jenis tali dada, namun sama sekali tidak begitu nyaman dalam hal mudah dibawa. Fitur Lanjutan Monitor Jantung Dasar, detak jantung yang lebih rendah-end biasanya monitor menampilkan denyut jantung dan beberapa latihan menunjukkan waktu berlalu Anda juga. Ini tidak memberikan Anda informasi yang cukup Anda butuhkan jika Anda mencoba untuk memaksimalkan manfaat dari latihan Anda. Model di kisaran akhir yang lebih tinggi memberikan berbagai fitur tambahan tetapi ini datang pada harga. Beberapa fitur tambahan yang tersedia adalah: ?? zona alarm jantung tingkat - yang suara bel peringatan jika detak jantung Anda mulai berada di luar tingkat zona target yang telah ditetapkan; ?? timer - yang bertindak seperti arloji berhenti dan alarm clocks; ?? beberapa monitor bahkan menghitung jumlah kalori yang telah dibakar - dihitung detak jantung Anda dan waktu Anda telah berolahraga. Jika Anda Beli Monitor Jantung? Heart rate monitor bisa sangat mahal, terutama jika Anda ingin membeli salah satu model high-end dengan semua fitur canggih. Jika Anda memutuskan untuk membeli salah satu lebih murah, denyut jantung dasar monitor Anda harus menyadari bahwa, seperti peralatan elektronik apapun cheaper, beberapa model-model yang lebih murah mungkin kualitas

yang buruk sehingga mereka hanya memberikan Anda informasi yang tidak akurat tentang denyut jantung Anda .

Calculate calories burned

by Tom Venuto

The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your "maintenance level". Knowing your maintenance level will give you a starting reference point from which to begin your diet.

According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates.

Methods of determining caloric needs

There are many different formulas you can use to determine your caloric maintenance level by taking into account the factors of age, sex, height, weight, lean body mass, and activity level. Any formula that takes into account your lean body mass (LBM) will give you the most accurate determination of your energy expenditure, but even without LBM you can still get a reasonably close estimate.

The "quick" method (based on total bodyweight)

A fast and easy method to determine calorie needs is to use total current body weight times a multiplier.

Fat loss = 12 - 13 calories per lb. of bodyweightMaintenance (TDEE) = 15 - 16 calories per lb. of bodyweightWeight gain: = 18 - 19 calories per lb. of bodyweight 

This is a very easy way to estimate caloric needs, but there are obvious drawbacks to this method because it doesn't take into account activity levels or body composition. Extremely active individuals may require far more calories than this formula indicates. In addition, the more lean body mass one has, the higher the TDEE will be. Because body fatness is not

accounted for, this formula may greatly overestimate the caloric needs if someone is extremely overfat. For example, a lightly active 50 year old woman who weighs 235 lbs. and has 34% body fat will not lose weight on 3000 calories per day (255 X 13 as per the "quick" formula for fat loss).

Equations based on BMR.

A much more accurate method for calculating TDEE is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and sex, then multiply the BMR by an activity factor to determine TDEE. BMR is the total number of calories your body requires for normal bodily functions (excluding activity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting food, making new blood cells, maintaining your body temperature and every other metabolic process in your body. In other words, your BMR is all the energy used for the basic processes of life itself. BMR usually accounts for about two-thirds of total daily energy expenditure. BMR may vary dramatically from person to person depending on genetic factors. If you know someone who claims they can eat anything they want and never gain an ounce of fat, they have inherited a naturally high BMR. BMR is at it's lowest when you are sleeping undisturbed and you are not digesting anything. It is very important to note that the higher your lean body mass is, the higher your BMR will be. This is very significant if you want to lose body fat because it means that the more muscle you have, the more calories you will burn. Muscle is metabolically active tissue, and it requires a great deal of energy just to sustain it. It is obvious then that one way to increase your BMR is to engage in weight training in order to increase and/or maintain lean body mass. In this manner it could be said that weight training helps you lose body fat, albeit indirectly.

The Harris-Benedict formula (BMR based on total body weight)

SIDE NOTE! - THESE EQUATIONS MAY SEEM A LITTLE COMPLICATED BUT PLEASE BARE WITH THEM, THEY ARE WORTH LEARNING!

The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm.1 kilogram = 2.2 lbs.

Example:You are femaleYou are 30 yrs oldYou are 5' 6 " tall (167.6 cm)You weigh 120 lbs. (54.5 kilos)Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day 

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier 

Sedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:Your BMR is 1339 calories per dayYour activity level is moderately active (work out 3-4 times per week)Your activity factor is 1.55Your TDEE = 1.55 X 1339 = 2075 calories/day 

Katch-McArdle formula (BMR based on lean body weight)

If you have had your body composition tested and you know your lean body mass, then you can get the most accurate BMR estimate of all. This formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight. The Harris Benedict equation has separate formulas for men and women because men generally have a higher LBM and this is factored into the men's formula. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:You are femaleYou weigh 120 lbs. (54.5 kilos)Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)Your lean mass is 96 lbs. (43.6 kilos)Your BMR = 370 + (21.6 X 43.6) = 1312 calories 

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:Your BMR is 1312Your activity level is moderately active (work out 3-4 times per week)Your activity factor is 1.55Your TDEE = 1.55 X 1312 = 2033 calories 

As you can see, the difference in the TDEE as determined by both formulas is statistically insignificant (2075 calories vs. 2033 calories) because the person we used as an example is average in body size and body composition. The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese).

Adjust your caloric intake according to your goal

Once you know your TDEE (maintenance level), the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your

weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required.

 

Negative calorie balance is essential to lose body fat.

Calories not only count, they are the bottom line when it comes to fat loss. If you are eating more calories than you expend, you simply will not lose fat, no matter what type of foods or food combinations you eat. Some foods do get stored as fat more easily than others, but always bear in mind that too much of anything, even "healthy food," will get stored as fat. You cannot override the laws of thermodynamics and energy balance. You must be in a calorie deficit to burn fat. This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit in a week through diet, exercise or a combination of both, you will lose one pound. If you create a 7000 calories deficit in a week you will lose two pounds. The calorie deficit can be created through diet, exercise or preferably, with a combination of both. Because we already factored in the exercise deficit by using an activity multiplier, the deficit we are concerned with here is the dietary deficit.

Calorie deficit thresholds: How low is too low?

It is well known that cutting calories too much slows down the metabolic rate, decreases thyroid output and causes loss of lean mass, so the question is how much of a deficit do you need? There definitely seems to be a specific cutoff or threshold where further reductions in calories will have detrimental effects. The most common guideline for calorie deficits for fat loss is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For some, especially lighter people, 1000 calories may be too much of a deficit. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are extremely low. A more individualized way to determine the safe calorie deficit would be to account for one's bodyweight or TDEE. Reducing calories by 15-20% below TDEE is a good place to start. A larger deficit may be necessary in some cases, but the best approach would be to keep the calorie deficit through diet small while increasing activity level.

Example 1:Your weight is 120 lbs.Your TDEE is 2033 caloriesYour calorie deficit to lose weight is 500 caloriesYour optimal caloric intake for weight loss is 2033 - 500 = 1533 calories

Example 2: Your calorie deficit to lose weight is 20% of TDEE (.20% X 2033 = 406 calories)Your optimal caloric intake for weight loss = 1627 calories

Positive calorie balance is essential to gain lean bodyweight

If you want to gain lean bodyweight and become more muscular, you must consume more calories than you burn up in a day. Provided that you are participating in a weight-training program of a sufficient intensity, frequency and volume, the caloric surplus will be used to create new muscle tissue. Once you've determined your TDEE, the next step is to increase your calories high enough above your TDEE that you can gain weight. It is a basic law of energy balance that you must be on a positive calorie balance diet to gain muscular bodyweight. A general guideline for a starting point for gaining weight is to add approximately

300-500 calories per day onto your TDEE. An alternate method is to add an additional 15 - 20% onto your TDEE.

>Example:Your weight is 120 lbs.Your TDEE is 2033 caloriesYour additional calorie requirement for weight gain is + 15 - 20% = 305 - 406 caloriesYour optimal caloric intake for weight gain is 2033 + 305 - 406 = 2338 - 2439 calories

Adjust your caloric intake gradually

It is not advisable to make any drastic changes to your diet all at once. After calculating your own total daily energy expenditure and adjusting it according to your goal, if the amount is substantially higher or lower than your current intake, then you may need to adjust your calories gradually. For example, if your determine that your optimal caloric intake is 1900 calories per day, but you have only been eating 900 calories per day, your metabolism may be sluggish. An immediate jump to 1900 calories per day might actually cause a fat gain because your body has adapted to a lower caloric intake and the sudden jump up would create a surplus. The best approach would be to gradually increase your calories from 900 to 1900 over a period of a few weeks to allow your metabolism to speed up and acclimatize.

Measure your results and adjust calories accordingly

These calculations for finding your correct caloric intake are quite simplistic and are just estimates to give you a starting point. You will have to monitor your progress closely to make sure that this is the proper level for you. You will know if you’re at the correct level of calories by keeping track of your caloric intake, your bodyweight, and your body fat percentage. You need to observe your bodyweight and body fat percentage to see how you respond. If you don't see the results you expect, then you can adjust your caloric intake and exercise levels accordingly. The bottom line is that it’s not effective to reduce calories to very low levels in order to lose fat. In fact, the more calories you consume the better, as long as a deficit is created through diet and exercise. The best approach is to reduce calories only slightly and raise your daily calorie expenditure by increasing your frequency, duration and or intensity of exercise.

More from Tom Venuto

 

 

 

References:

1. Katch, Frank, Katch, Victor, McArdle, William. Exercise Physiology: Energy, Nutrition, and Human Performance, 4th edition. Williams & Wilkins, 1996.2. Whitney, Eleanor, Rolfes, Sharon. Understanding Nutrition, 8th Edition, Wadsworth Publishing, 1999.3. American College of Sports Medicine. Position Statement on proper and improper weight loss programs. Medicine and Science in Sports and Exercise 15: ix - xiii, 1983.4. McDonald, Lyle. The Ketogenic Diet. Morris Publishing. 1998

eople aiming for weight loss and accelerated fat burning are often asked to aim for the ideal heart rate to burn fat during exercise. In this article, I explain how to calculate the target heart rate to burn fat during cardiovascular exercises.

Weight loss is all about losing the excess baggage we carry around, through regular exercise designed to achieve an optimal heart rate to burn fat, carbohydrates and maximum amount of calories in general. The information provided here is based on online research and opinions of fitness experts. For detailed information, you are advised to consult a qualified doctor.

What is the Ideal Heart Rate to Burn Fat?The rate at which we burn fats and calories in general is dependent on the heart rate achieved during exercise. The heart rate achieved, is in turn, directly proportional to the degree of intensity achieved during exercise. In general, the body never utilizes one exclusive source of energy. It derives energy from fat and carbohydrates burning simultaneously.

However, at a given point of time what is the percentage of fat burnt does depend on the heart rate, the carbohydrates reserves of the body and basically the overall energy requirement. It has been observed that during low intensity workouts, the degree of fats burned is slightly more than carbohydrates. As the intensity increases, more of carbohydrates are used as they can be burned faster. At higher rates however, again fat reserves are used more. Of course, there is no absolute heart rate range at which more fats are burnt as it varies from person to person. That is because the metabolic rate of each person is different. The best heart rate to burn fat can be calculated using a formula which I explain in the next section. Medical research has revealed that the ideal heart rate to burn fat would be in the range of 65% to 85% of maximum heart rate.

However, for weight loss, what matters is how many calories you use up during exercise everyday. Be it high intensity exercise in a short time or low intensity exercise for a longer time; as long as you are burning a sizable amount of calories everyday, your weight loss program will be on track. For people who cannot exercise at high intensity due to age or health reasons, a low intensity exercise for longer duration at a medium heart rate can be effective. Those who can, should aim for high intensity exercise as it contributes to greater burning of calories.

How to Calculate the Ideal Heart Rate to Burn Fat?Now let us see how to calculate the optimal heart rate to burn fat. There is an established formula called the modified Karvonen formula, which can be used to calculate this ideal heart rate to burn fat.

First step is to calculate your specific age predicted maximum heart rate (MHM). To do that, multiply your age in years by 0.67 and subtract it from the number 206.9. The number that you get is your maximum heart rate. Like for me, my age being 24, the maximum heart rate is [206.9 - (24 x 0.67)] = 190.82. 190.82 is my maximum heart rate.

Next step is to calculate your resting heart rate (RHR). To do that, count your pulse for a minute after waking up or after you are sufficiently relaxed. Then subtract the RHR from the MHR. For example, my RHR is 57. So I must subtract 57 from the MHR, that is

190.82 - 57 = 133.82.

Now we can calculate the maximum and minimum of the fat burning zone. It is 65% to 85% of the the difference between MHR and RHR. That is in my case, the range would extend from (65% x 133.82) to (80% x 133.82) that is from 86.98 to 107.056. Adding my RHR to both these high end and low end limits of the target heart rate to burn fat, will give me the range. Therefore in my case, the heart range top burn fat optimally, would be (86.98 + 57) to (107.056 + 57), that is from 143.98 to 164.056. Rounding up the numbers, that gives me a target heart range to burn fat from 144 to 164. Using this formula, you can calculate your own ideal heart rate to burn fat. The main thing to understand is that regular and consistent exercise will lead to a faster weight loss. The percentage of weight loss is directly proportional to the effort you out into it daily!

Read more on: Ideal Heart Rate How to Determine Your Target Heart Rate Healthy Resting Heart Rate Normal Heart Rate Fat Burning Exercises

Hope this article has left no doubt in your mind as to how to calculate the ideal heart rate to burn fat. Staying in the fat burning zone of the heart rate range, through low intensity and long workouts, will enable you to burn fat more efficiently and rapidly. However, you could also alternatively aim for a high intensity workout which also lead to the same output in a shorter period of time. To design an exercise routine that is customized to achieve your weight loss target, taking your physical capacity into consideration, consult a qualified fitness trainer.

Maximum Heart Rate     Calculate MHR    Calculate HRR and Zones

It has long been accepted as an approximation, that your Maximum Heart Rate (MHR) starts out at 220 beats per minute and falls by one beat each year. Therefore, you can calculate your Maximum Heart Rate by deducting your age from 220. So a good estimate of Maximum Heart Rate for a 40 year old is 180 (220-40 (age)) and for a 20 year old is 200 (200-20).

However, the relationship is not perfectly linear and as we age, especially if we maintain a high level of fitness, our Maximum Heart Rate falls by less than one beat each year. A closer approximation is to accept the one year one beat rule until you reach 30. After 30 it is only .5 a beat per year. This may be summarized by the following formula.

Maximum Heart Rate equals:

(Age 30 or below)220 - age

(Age above 30)190 - (age-30)/2

For example, at age 50 the Maximum Heart Rate equals: 190-(50-30)/2=180 bpm

Calculate your Maximum Heart Rate Age: The average fit person   years of age

will have a Maximum Heart Rate close to

 Beats Per Minute

Calculate HRR and Training Zones

It is important to understand that this is an approximation, as each of us is biochemically unique. It is, however, a good starting point. Apart from the fact that we are all different, there are a number of other factors that impact upon our Maximum Heart Rate including:

The type of sport: The above calculations relate to running. MHR for swimming and cycling may be lower by 5 to 10 bps.

Your level of Activity: When you are younger high levels of activity tend to lower your maximum heart rate, however as you get older (over 50) a history of strong training usually results in your ability to maintain your MHR at slightly higher levels

Sex: Females tend to have a higher MHR then males

To establish your actual MHR you should do a properly supervised test.

Resting Heart Rate (RHR)

Why is it important to know your MHR? Knowing your MHR, and your RHR (resting heart rate) is essential if you wish to train effectively. Stretching between our MHR and our RHR is our Heart Rate Reserve(HRR).  An illustration of these zones for someone with a RHR of 60 and a MHR of 180 is shown in the diagram below.

Where and how often we place ourselves in this heart rate reserve will determine our fitness improvements. You obtain different benefits as you progress through the different subzones in your heart rate reserve. Before we talk about each of these subzones it is important to understand that they are approximations. One zone doesn't finish immediately a certain heart rate is reached. The zones tend to meld into one another.

Real benefits from exercise tend to kick in as you move out of the bottom 50% of your heart rate reserve in into your training zones illustrated in the diagram above.

Fat Burning (50 to 60%)

In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.

Aerobic (60 to 70%)

This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone.

Steady State (70 to 80%)

Anaerobic (80 to 90%)

Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel

and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products - principally lactic acid.

Maximal (over 90%)

Your Heart Rate Reserves and Training ZonesCalculate your Heart Rate Reserve and Training Zones Resting Heart Rate:

Resting Heart Rate(RHR):

  Calculate MHR

Maximum Heart Rate:

Maximum Heart Rate(MHR):

183

Heart Rate Reserve(HRR):

 

Fat Burning: From    to    beats per minute

Aerobic: From    to    beats per minute

Steady State: From    to    beats per minute

Anaerobic: From    to    beats per minute

Maximal: From    to    beats per minute

Step by Step Guide for Calculating Your Training Zones

What is your Resting Heart Rate (RHR) What is your Maximum Heart Rate (MHR)

Heart Rate Reserve (HRR) equals MHR-RHR

Fat Burning Range(bottom)=RHR+hrr*.5

Example

RHR 60MHR 180HRR=180-60=120Fat Burning Range(bottom)=60+(120*50%)=120 bps

Alamat website:

http://www.medindia.net/animation/how-to-count-pulse.asp

http://www.medindia.net/patients/calculators/pulse_chartresult.asp

Pulse rate is the number of times a person's heart beats in one minute.

Normal values for pulse rate depend on the person's age and fitness level. It is done by putting slight pressure on any artery in which pulsations can be felt on the wrist.

Read more: Pulse Rate (or) Heart Beat Calculator http://www.medindia.net/patients/calculators/pulse_chart.asp#ixzz1JITyoZL3