High Blood Pressure Tips Treatments Calculating Target Heart Rate
Now, we're ready to calculate your target heart rate. Here is the actual calculation. Target Heart Rate THR. You're going to take 220 minus your age, and you're going to get a number there. You're going to subtract your resting heart rate that we did in the earlier tutorial, and you're going to get a number here. Then, based on how intensely you're going to work out if that's a 60 intensity, or 70, or even 80 or 85, youre going to multiply that by either.6,.7,.8, or.85. You're going to get a number, and you're going to.
Add your resting heart rate to that number. This is an estimate of your actual target heart rate it's not the actual target heart rate. To do that you need more sophisticated equipment. Here's an example a sixty year old man 22060160, and we'll say that his resting heart rate is 60, as well, so you subtract that and we get 100. He's going to workout at 60 of his max, so we get 60 there. Add the resting heart rate back on, so his target heart rate is 120. In the next tutorial we're going to actually take an actor to his.
Home Health Monitors Reading Blood Pressure Machine Results
Alright. So, apparently, if we want to zoom in tight here, I have a blood pressure of 148 over 93 and a pulse rate of 78. Now, the standard for normal blood pressure is 120 over 70, with 140 over 90 being the upper range of that. Now, what I can tell you personally is my blood pressure tends to run a little higher than most anyway and there's something about being in front of a camera under a big light that tends to make people just a little nervous. This is akin to the effect I mentioned in a previous segment, whitecoat hypertension.
People who aren't even very nervous at the doctor's office or have no reason to be, sometimes just get a little tense get high blood pressure. And again, a home blood pressure reading is something that you're going to take as part of an overall comprehensive viewpoint on your blood pressure and you take the results to your doctor and he or she will help you to interpret them as part of a larger view of your health care. I think the most important thing to remember about a home blood pressure is there's many factors that can effect your.
How to Take Blood Pressure How to Take Blood Pressure
Okay so now we got the blood pressure cuff inflated fully. And there's no longer a pulse coming through that brachael artery. Now you want to slowly open up the dial, so that the blood pressure is, the millimeters of mercury is falling around 2 millimeters of mercury per second. And when you hear that first beat, that is your systolic pressure, and then continue deflating at 2 millimeters of mercury until you no longer hear that beat, and that is your diastolic pressure. So the systolic pressure is the pressure on top, and the diastolic.
Home Health Monitors Types of Blood Pressure Machines
There are a number of different devices that you can purchase to take your own blood pressure in your home. Generally, these devices fit around some sort of part of your hand or arm. Some of them work for fingers. Some of them work for wrists. Some of them take from the lower arm, sort of right here, below the elbow. And then others are electronic versions of what nurse or medical assistant in your doctor's office, or your doctor himself or herself, might do. There's an upper arm equivalent of the other human taking your blood pressure.
And there's debate as to the level of accuracy in these various types. The most important thing is that it always has fresh batteries and you take your blood pressure roughly around the same time or times each day as blood pressure can vary. Other things to remember when you're taking your blood pressure are to not consume caffeine or tobacco within 20 minutes of taking your blood pressure and to make sure you go to the bathroom. Prices on these devices vary wildly. It's another thing to consider when buying one. Consider what's going to be most.
Home Health Monitors Target Heart Rate Tips
Knowing your maximum heart rate and your desired target heart rate is really where the portable heart rate monitor comes in to helping you to exercise at your most efficient and effective level. To find out your maximum heart rate, if you're male, you take the number 220 and if your female, you take the number 226 and subtract your age. For example, I'm female, I'm 29, that makes my maximum heart rate 197. If you're within 50 to 60 percent of range away from this number, that's where you're going to be doing most of your fat burning.
That's going to be a warm up, target zone. If you're working up towards more intense exercise or for every day people who are just looking to get into better shape, you burn about 85 percent of your fat at a heart rate that's about a half or 60 percent as much as your maximum. For people who are looking to train more intensively or prepare for an endurance event, like a marathon or triathlon, you're going to want to be within 70 to 80 percent of this range. Which is less fat burning but it's going to be the range in which your.
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How to Take Blood Pressure Tips for Taking Blood Pressure
So important tips for taking blood pressure, before you actually take the blood pressure. One, you should be seated and relaxed for about fifteen minutes before you actually take it. You should not have consumed alcohol or coffee for two hours before taking a blood pressure. You shouldn't have smoked fifteen minutes before taking a blood pressure. All those thing effect the arterial resistance, and therefore will have an artificial elevation or for most part will be elevated beyond what it should be. The other thing is cuff size, be sure the cuff before is fitted for a normal person. If you have small arms or large arms.
You'll have a falsely elevated or reduced blood pressure. So if the cuff is too large for your arm, you'll have a lower blood pressure than you should. And if it's too small, you'll have a higher blood pressure than you should. So the cuff should be about eighty percent of the circumference of your arm, around eighty percent it doesn't have to be exact. Other important tip is your posture, should be sited up straight that's not as important. The main this is your elbow should be relaxed, so when you take your blood pressure you want to have.
High Blood Pressure Tips Treatments Potassium Rich Food for High Blood Pressure
Okay so now we want to talk about the potassium aspects as related to the Dash diet. What researchers also found was that using foods high in potassium actually lowered the blood pressure as well, because this was an aspect of the Dash diet. These are some fruits that are actually high in potassium. And the proposed mechanism behind how this is working is based on volume. Because the renal system, potassium is important in regulating the renal systems balance of fluids. And so what they proposed was that the diet actually replaced potassium.
For sodium, and sodium always follows water in the renal system and so when you're decreasing your sodium intake you're decreasing your retention of water. And so that was a proposed mechanism there. What I want to point out here is, again, it's not a potassium supplement, and with potassium you can actually cause serious problems by taking too much potassium. So be careful, taking fruits and vegetables in whole fruit form will not harm you. So that's a safe effective dose of potassium and don't go out and get a supplement of potassium.
Treadmill Workouts Find Target Heart Rate
Hi, this is Aaron Hale at Fitness For Life in Wilmington, North Carolina, here to talk to you a little bit about how to find your target heart rate. There's kind of a formula that's used that we use to find our maximum heart rate, that being two twenty minus our age. So, for a forty year old, your maximum heart rate would be one eighty. Our target heart rate for a person who's forty years old would be anywhere between fifty and eighty five percent of their maximum heart rate. So, you take those figures, find out where.
You want to keep your target heart rate, say that you only want to go at sixty five percent, you calculate one eighty times point sixty five, you come up with your answer, and that's going to be your target heart rate. Now, most people keep up with that target heart rate using a machine, whether it be a stationary bike or an elliptical, or a treadmill. The problem with that is, some of these kind of give you an evaluation on a very general basis, so it may say that your heart rate is at a particular level, when in fact it may not.
Be. It may be lower, it may be higher, so it depends on a persons fitness level as well, so those are very different things that we need to take into consideration. If you don't know how to find your heart rate using your pulse and a clock, then go out and get yourself a BPM Watch which will measure your heart beats per minute, and that will be, that'll sit right on your wrist attached to your chest somewhere, and that'll give you a very accurate reading of what your heart rate is, in a given minute. So, those are some suggestions, again,.
I would not completely rely on machines to give us and idea of where our heart rate is. We all have very different fitness levels, some of us are just beginning, the way that we're going to be able to maintain on a bike or a treadmill is going to be very different from somebody who is, who lives a very active lifestyle. So, those are some very different things to keep in mind when trying to find your target heart rate. Know how to find your maximum heart rate which is two twenty minus whatever your age, then you want to do fifty.
What Do The Blood Pressure Numbers Mean And What Is A Target Blood Pressure
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