Running: Let's get to know Mins and Max!

BEGINNER SERIES

Let's get to know the minimum and maximum, the normal and average numbers for heart rate, blood pressure, respiratory rate.

Heart rate - number of heart beats per minute. The best time to get this is first thing in the morning before getting out of bed. Find your pulse around your wrist or neck. Place your finger tip on the pulse and with the aid of a stopwatch, count the pulse for 1 minute or 60 seconds.  More about heart rates...

Maximum heart rate (HRmax) - safe heart rate for an individual.  Formula: HRmax=220-age(real age!)

Recovery heart rate - guide of progress and to spot problems such as overheating or dehydration.  Less than 30 beats per minute (bpm) reduction at one minute after stopping hard exercise is a predictor of heart attack. More than 50 bpm reduction showed reduced risk of heart attack.

Target heart rate - desired range of heart rate reached during exercise to receive the most benefit from a workout. 
Click here - Target Heart Rate Calculator.

Respiratory rate - number of breaths per minute. It is determined by counting the number of times the chest rises or falls per minute. Average respiratory rates, by age:

Preschool children: 20–30 breaths per minute
Older children: 16–25 breaths per minute
Adults: 12–20 breaths per minute
Adults during strenuous exercise 35–45 breaths per minute
Athletes' peak 60–70 breaths per minute
 
Blood pressure - pressure of the blood against the walls of the arteries. The higher (systolic) number represents the pressure while the heart contracts to pump blood to the body. The lower (diastolic) number represents the pressure when the heart relaxes between beats.

Learn about the Kenyan Run in the following link and Join the running clinic:  FREE!
http://activecultureclub.blogspot.com/2009/09/whatcha-beat.html

RUNNEX Discovery Running Series
Every Sunday 6:00AM at UP Diliman, Quezon City, Philippines.
Visit runnex.org

References:
Google
Wikipedia