Christmas Eve…Run
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A note on target hear rates. (excerpted from http://www.seekwellness.com/fitness/target_heart.htm)
Maximum heart rate is estimated by subtracting your age from 220.
Follow the example for a 40-year-old:
220 – 40 =180 (estimated MHR) 60% of 180 = 108 90% of 180 = 162
For a 40-year-old man or woman to be in their THR zone, their heart must beat between 108 and 162 beats per minute. At this level of exertion, they would be exercising aerobically, burning a lot of fat, and giving their heart-lung system a good workout. To be effective, the activity should be repeated at least three times weekly, for at least 15 minutes each time.
Monitor your heart rate by feeling for the pulse with your index and middle finger at the radial artery (wrist), or carotid artery (neck) for six seconds, and multiply by ten. Be assured that results can be achieved at the low end of the zone (60%), and with a reduced chance of injury or over-training. Beginners should always start at the low end and proceed with caution.