Pulsports-300/400
Pulsports-300/400
E20- -E21
5. Sports and the cardiovascular system
We can improve muscle strength and also cardiopulmonary
condition through correct exercise. We can see improvements in
the cardiopulmonary condition through the heart rate, which will
decrease during exercise at the same intensity. Because of an
increase in vital capacity transport, more blood and oxygen are
transported by each contraction of the heart, and the skeletal
muscles also receive more oxygen. This can be monitored if you
use Pulsports as a guide for exercise. You can also find that
recovery time will decrease as the cardiopulmonary condition is
improved.
According to the statistics on cardiopathy in people with different
careers in Japan, the ratio heart trouble in office staffs is 2 times
that of laborers, and that of urbanites is 1.43 times that of people
living in villages. Thus, we can see that exercise improves physical
condition and prevents cardiopulmonary disease.
- 1. Intensity
Four essences of exercise
- 2. Duration
- 3. Frequency
- 4. Mode of Exercise
According to the purpose of exercise, we give the following brief
interpretations:
1.
Usually there are two ways to measure the intensity of exercise:
Intensity of exercise:
(a). Relative intensity of exercise (%HRR): At first you have to
measure the heart rate at rest (HR_rest). You can record the
heart rate on 5 days in succession usually in the morning
after you wake up but before you get up, obtaining an
average of 5 values. The resting heart rate can also be
measured at a time at least 2.5 hours after meal, after sitting
calmly for 3-5 minutes before measuring. According to the
equation for maximum heart rate from the ACSM (American
College of Sports Medicine): HR_max (Unit=BPM: Beats Per
Minute) = 220 – Age. For example, the maximum heart rate
(HR_max) for a 20 year old man is 220-20=200 BPM.
So the relative intensity of exercise (%HRR) = (Current
heart rate – HR_rest) ÷ (HR_max – HR_rest) × 100%
(b). Absolute intensity of exercise (%HR) = Current heart rate ÷
HR_max × 100%
Although recording the relative intensity of exercise (%HRR)
can be an accurate monitor of the physical condition, it is
inconvenient to measure the heart rate at rest (HR_rest)
periodically, so most heart rate monitors calculate the heart
rate based on absolute intensity of exercise (%HR). To avoid
any misunderstanding and inconvenience to the user,
Pulsports also uses absolute intensity of exercise like other
manufactures.
The above-mentioned equation for measuring heart rate is
only a rough approximation and only for adults. In some
cases the people of the same age will have different
maximum heart rates, the variance being about 10 to 12 bpm.
People who need an especially accurate maximum heart rate
are the victims of cardiopulmonary disease or those who
suffer from obesity and have not exercised for an extended
period of time. The safest heart rate during exercise for a
man in healthy physical condition is about 90% of the
maximum heart rate, but an elderly person who is obese or in
poor physical condition MUST drop down to a safe heart rate
zone.
