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and tissue laxity. It is important to maintain the current fitness levels during pregnancy and not try to
increase or improve the fitness level. The time to do this is before pregnancy not during. Keep
Aerobic/Step moves basic and simple. High step heights can become dangerous due to the body's
change in the center of gravity. Recommended step heights are 4 to 6 inches. Keep strenuous activities
down to a duration of 15 minutes at a time. It is also very important to avoid the Valsalva maneuver
(holding the breath) during exercise. It robs not only the baby of oxygen but oxygen starved muscles can
cramp easily.
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Maximum Heart Rate
The Maximum Heart Rate is determined by the participant's age. This is the level that must never be
exceeded. Never exercise even near the maximum heart rate. Drugs, illness, coffee, and alcohol can
push the heart rate to dangerous levels. The maximum heart rate is determined as follows:
Maximum HR = 220 - Age
Resting Heart Rate
Heart rate is an accurate measure of your performance during the aerobic session. However, it is not the
only indicator of your fitness level. The Resting Heart Rate (RHR) needs to be determined, particularly if
you plan to use the Karvonen method of determining your target heart rate. The resting heart rate is
measured for three consecutive mornings before you get out of bed. Keep a watch or clock with a second
hand to count the beats and count for 10 seconds then multiply the total 10-second count by 6. The
number you get is your resting heart rate. As your cardiovascular system becomes stronger, the resting
heart rate will become lower. You will then need to repeat the above measurement.
Target Heart Rate
The Target Heart Rate is the heart rate range that the participant should try to maintain during exercise.
The participant's fitness level determines which of the three intensity levels Beginner, Intermediate or
Advanced should be maintained. For each category, approximately 4 to 6 weeks should pass before
moving to the next level assuming at least three aerobic sessions a week.
LEVEL
Beginner Intermediate Advanced
Target HR
60% - 70% 70% - 80% 80% - 90%
Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobic exercise
and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of two anatomical sites, the
carotid artery or the anterior wrist. Counting should begin within 5 seconds after exercise stops and begin
with zero. Count the number of beats for 10 seconds then multiply by six to get the beats per minute.
Beta-Blocker medication lowers the overall heart rate. Raising the arms overhead produces a higher
heart rate known as the Pressor response. If the heart rate is too low, use full range of motion and more
arm movement. Conversely, if the heart rate is too high, shorten the range of motion and reduce or
eliminate arm movement. During pregnancy, heart rates should not exceed 140 bpm.
There are two methods for calculation of the target heart rate. The Standard Method is the quick method
and uses an intensity range of 60% to 90% of the maximum heart rate. The Karvonen method
incorporates the individuals resting heart rate and is therefore the more accurate method. This method
uses an intensity range of 50% to 85%.
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An example calculation using the Standard Method for a 40 year old for a desired aerobic intensity of 75%
would be:
Standard Target HR = %Intensity/100 * (Maximum HR)
= 0.75 * (220 - 40)
= 135
An example calculation using the Karvonen Method for a 40 year old with a resting heart rate of 50 bpm
for a desired aerobic intensity of 75% would be:
Karvonen Target HR = %intensity/100 * (Maximum HR - Resting HR) + Resting HR
= 0.75 * (220 - 40 - 50) + 50
= 147
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Target Heart Rate Chart
Target Heart Rate Table
AGE BEGINNER LEVEL INTERMEDIATE LEVEL ADVANCED LEVEL
60%-70% 70%-80% 80%-90%
BEATS/MIN BEATS/10 BEATS/MIN BEATS/10 BEATS/MIN BEATS/10
SEC SEC SEC
up to 19 120 - 140 20 - 24 138 - 155 23 - 25 150 - 174 25 - 29
20 - 24 120 - 140 20 - 24 138 - 155 23 - 25 144 - 174 24 - 29
25 - 29 115 - 137 18 - 22 135 - 152 22 - 25 144 - 166 24 - 29
30 - 34 110 - 133 18 - 22 131 - 147 21 - 24 138 - 162 23 - 27
35 - 39 110 - 130 18 - 21 128 - 142 21 - 23 136 - 160 22 - 26
40 - 44 96 - 126 16 - 21 124 - 139 20 - 23 128 - 151 21 - 25
45 - 49 96 - 123 16 - 20 121 - 135 20 - 22 126 - 146 21 - 25
50 - 54 90 - 119 15 - 19 117 - 132 19 - 22 120 - 142 20 - 23
55 - 59 90 - 116 15 - 19 114 - 130 19 - 21 110 - 139 18 - 23
60 + 90 - 112 15 - 18 110 - 127 18 -21 100 - 134 16 - 22
Post these charts in your class or workout area.
Charts courtesy of INTERNATIONAL FITNESS ASSOC. - www.ifafitness.com
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Recovery Heart Rate
The heart rate should be below 120 after 2 to 5 minutes after exercise stops depending on fitness level. If [ Pobierz całość w formacie PDF ]