Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
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.