Picture and Information on the Heart

This picture is, of course animated.  The normal heart rate for an individual at rest in a sitting position is between 68 and 72 beats per minute.  The heart in this picture is beating at about 100 beats per minute.  A heart beating this fast, at rest, is either excited or suffering from the affects of medication, disease or an abnormal metabolism.

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Heart rates lower than 68 beats per minute indicate that a person is physically fit.  Individuals who take part in a cardiovascular workout on a regular basis have lower resting heart rates.   

A cardiovascular workout is one that benefits the heart muscle by temporarily increasing the heart rate.  The heart is a muscle, so it becomes stronger with use.  In order to determine if you are getting the most benefit for your heart from a cardiovascular workout you first need to know your resting heart rate.  Then you can determinie your "target" heart rate.

To find your resting heart rate, sit or lay face up for 10-15 minutes.  Locate your pulse at either the wrist, inner elbow or neck.  Use the tips of the fingers, not the thumbs to find the pulse and apply only light pressure.  Count the number of beats that you feel for 10 seconds and multipy that number by 6.  This is your resting heart rate.

A formula is used to determine your target heart rate.  For women the formula is (225-your age-your resting heart rate) X .7 plus your resting heart rate.  A 40 year old woman with a resting heart rate of 68 has a lower target heart rate of 185 beats per minute.  The same formula is used to determine the upper level of the target range, but instead of multiplying by .7, you multiply by .8.

For men the formula is (220-age-resting heart rate) X .7 + resting heart rate=lower level. 

And, (220-age-resting heart rate) X .8 + resting heart rate=upper level.

If, at the end of your workout, your heart rate is somewhere in this target zone, then you are increasing the strength of your heart, it will beat more slowly at rest and be able to extract more oxygen from the blood, meaning that less blood is needed to do the same work.  Blood, nutrient and oxygen delivery throughout the body will be more efficient.  The life of the heart will be prolonged.

The following picture and information on the heart is attributed to Zygote Media Group.