Repeat the process over several days, and take the average as your true RHR. Count beats for 30 seconds and multiply by two to determine beats per minute. Your RHR can be determined by taking your pulse (radial or carotid) first thing in the morning before you get out of bed, ideally after a good night’s sleep. If you discover an RHR above 80 bpm, see a physician before beginning a cardiovascular training program. ![]() Try measuring your RHR on three separate occasions multiple attempts minimize any impact of nervousness or technique. An untrained individual has an RHR of approximately 70 beats per minute (bpm), while an elite athlete like Lance Armstrong may have an RHR of approximately 35 bpm. Your resting heart rate (RHR) is both a reliable indicator of cardiovascular endurance and the baseline measurement for monitoring your aerobic workouts. Resting Your Heart Rate: An Indicator of Cardiovascular Endurance The net result is a positive effect on overall health and wellness. Oxygen is taken up by the tissues more effectively as the density of oxygen receptors (called mitochondria) increases. Blood vessels become more elastic, reducing blood pressure, and capillaries - the tiny vessels that actually deliver oxygen to your tissues - create more branches. Most people see significant improvement in about three months as the heart muscle grows stronger and pumps more blood with each beat. The good news is that you can improve your cardiovascular endurance through a sensible program of regular aerobic exercise performed within a target range of 60 to 85 percent of your maximum heart rate (MHR). Essentially, a stronger, more efficient oxygen delivery system allows you to dive with greater ease in any situation. While this may help you get a little more bottom time from each tank of air, the real benefits are being more relaxed during each dive, experiencing less fatigue and being better able to respond to challenging currents, long swims and any emergencies that may arise. The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is. ![]() Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues.
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