Download Maximum Heart Rate

Heart rate:

Number of heartbeats per unit of time

Typically expressed as beats per minute (bpm)

Can vary as the body's need to absorb oxygen and excrete carbon
dioxide changes, such as during physical exercise, sleep or illness
Heart rate & Aerobic Dance:

As you continue to dance, your need for energy increases as the
length or intensity of the dance increases

The faster energy is depleted, the faster your heart rate becomes to
keep up with the need for more energy

If you dance regularly or if you exercise on a regular basis, your heart
rate will remain lower for a longer period of time. This is because
regular exercise increases the strength of your heart, allowing it to
pump more blood with less effort as your heart rate increases.
Target Heart Rate:

Your ideal exercise intensity, called your "exercise training zone,"
varies from an upper to a lower limit

Exercising above your upper limit increases risk of injury

Exercising below your lower limit decreases your exercise
effectiveness

Any of the following three methods will help to ensure that you are
exercising optimally and within your training zone:
o Target Heart Rate Method:
Your heart rate will reach 55 to 85 percent of maximum
during the aerobic segment of class if you are exercising
within your exercise training zone.
o To calculate your heart rate:

Subtract your age from 220 to determine your
maximum heart rate.

Take 55 percent of your maximum heart rate to
determine the lower limit of your exercise training
zone.

Take 85 percent of your maximum heart rate to
determine the upper limit of your exercise training
zone.

Count your pulse beats for 6 seconds and multiply by
10. The pulse count should be within your exercise
training zone.
Perceived Exertion Chart:

Be aware of how you feel while you exercise

The exertion chart shown below will help you judge your intensity, and
your instructor will have a chart posted in class

Monitor your breathing, heart rate, and muscle sensations

Look at the middle of the chart to find the phrase that best describes
how an exercise feels to you

If you exercise between "Fairly Light" and "Hard," you are likely to be
within your exercise training zone.
Oxygen for Energy Creation

In order to continue dancing your body needs to break down
macronutrients from recently consumed foods or break down fat in
your adipose tissue, if no other energy resources are available. These
broken-down nutrients are then exposed to oxygen to release energy
in a reaction known as aerobic respiration. However, to supply the
extra oxygen needed for energy production, your respiratory rate
needs to increase to inhale more oxygen. Your heart rate also needs to
increase to transport the additional oxygen and broken-down
nutrients to the needy muscle cells.
Maximum Heart Rate

Eventually your heart rate will reach its maximum, at which point you
will need to take a break from dancing. To estimate your maximum
heart rate, or MHR, you need to subtract your age from 220. However,
this is only an estimate, and you may be able to increase your heart
rate beyond that level without heart damage, suggests Dr. Carol Otis
of the Primary Care and Women's Sports Medicine Clinic in Portland,
Oregon. For a more accurate number of how high your heart rate can
get while dancing, ask your doctor about an exercise stress test which
measures your maximal exertion rate through the use of
electrocardiogram machine.
Resting heart rate:

The resting heart rate (HRrest) is measured while the subject is at rest
but awake, and not having recently exerted himself or herself. The
typical resting heart rate in adults is 60–80 beats per minute (bpm)
Men
Age
18–25 26–35 36–45 46–55 56–65 65+
Athlete
49–55 49–54 50–56 50–57 51–56 50–55
Excellent
56–61 55–61 57–62 58–63 57–61 56–61
Good
62–65 62–65 63–66 64–67 62–67 62–65
Above Average 66–69 66–70 67–70 68–71 68–71 66–69
Average
70–73 71–74 71–75 72–76 72–75 70–73
Below Average 74–81 75–81 76–82 77–83 76–81 74–79
Poor
82+
Women
82+
83+
84+
82+
80+
Age
18–25 26–35 36–45 46–55 56–65 65+
Athlete
54–60 54–59 54–59 54–60 54–59 54–59
Excellent
61–65 60–64 60–64 61–65 60–64 60–64
Good
66–69 65–68 65–69 66–69 65–68 65–68
Above Average 70–73 69–72 70–73 70–73 69–73 69–72
Average
74–78 73–76 74–78 74–77 74–77 73–76
Below Average 79–84 77–82 79–84 78–83 78–83 77–84
Poor
85+
83+
85+
84+
84+
85+
Heart rate reserve (HRR) is the difference between a person's measured or
predicted maximum heart rate and resting heart rate. Some methods of
measurement of exercise intensity measure percentage of heart rate
reserve. Additionally, as a person increases their cardiovascular fitness,
their HRrest will drop, thus the heart rate reserve will increase. Percentage
of HRR is equivalent to percentage of VO2 reserve.
HRR = HRmax − HRrest
Recovery heart rate
Recovery heart rate is the heart rate measured at a fixed (or reference)
period after ceasing activity, typically measured over a one minute period.
A greater reduction in heart rate after exercise during the reference
period indicates a better-conditioned heart. Heart rates that do not drop
by more than 12 bpm one minute after stopping exercise are associated
with an increased risk of death.[15]
Training regimes sometimes use recovery heart rate as a guide of
progress and to spot problems such as overheating or dehydration.[16]
After even short periods of hard exercise it can take a long time (about
30 minutes) for the heart rate to drop to rested levels.