Exercise and Target Heart Rate

If you are in any way involved on the exercise circuit, you hear a lot about target heart rate--achieving it, measuring it, and maintaining it.
Target heart rate is the goal you should attempt to reach when doing any type of aerobic exercise in order to gain the greatest benefit. It is measured as a range and, depending on your present level of exercise or fitness, you may want to start at the lower end of the range and work your way up. It is also to be used as a guide, based on age.

As with any type of exercise program, you need to keep in mind that target heart rate is only a guide. Because every person is different, you need to pay close attention to how you feel, your breathing, and your heart beat so you can avoid overexertion or straining yourself. In addition, you should not use target heart rate if you are taking certain medications (i.e., beta-blockers) or have a heart condition or other illness that could affect your heart without first checking with a health care professional.

Here is a simple formula to help you determine your target heart rate:
  • Subtract your current age from 220. The remainder is your maximum heart rate in beats per minute. (This general guideline is used for a person with a resting heart range of 70-85 beats per minute.)
  • Determine the 70% and 80% level of your maximum heart rate to get your optimal target heart range. To do this, multiply your maximum heart rate number by 0.7 and by 0.8. The numbers you get are your target heart range - 70% is the low-end number and 80% is the high-end number.
  • Learn how to take your pulse. The best places are on the carotid artery in your neck (halfway between your chin and your shoulders) or the radial artery in your wrist. Use your index and middle fingers to feel your pulse in either of these areas
  • When taking your pulse during your workout, count your number of heartbeats for 10 seconds and then multiply the number times six to make sure you are in your target heart beat range.
  • Try to stay within your target heart range for the duration of your workout. Take your pulse at regular intervals to make sure you are staying within the target heart range. If your heart rate is too fast, slow down a bit. If it is too slow, speed up or increase the intensity of your workout.
Consult with Natural Healing Expert, Dr. Jeremy Hozjan to discover how he helps people with a wide range of medical problems, from the merely annoying to those that are life-threatening.  

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Why Chiropractic is the Best Solution for Sciatica Pain

Sciatica and chiropracticSciatica and chiropractic
Sciatica pain is often so debilitating that it forces people to miss work and other normal activities.  Of all patients with low-back pain, sciatica patients have the highest level of disability (1).  In fact, patients with sciatica are disabled for an average of 72 days according to Norwegian public-health records.
Fortunately, a recent study offers hope to sciatica patients: chiropractic care can speed the recovery from sciatica flare ups and allow patients to return to work sooner (2).

The study evaluated 44 Norwegian workers after they came to the hospital with severe sciatica pain. Most of those patients had been experiencing pain for three or more weeks prior to their hospital visit.
The hospital chiropractor examined each patient to evaluate his/her posture and gait, range of motion, and palpation of the lumbar spine.

The chiropractic then performed various joint adjustments to the spine and other limbs that had been injured through patients compensating for pain. Ice treatment was also used to relieve soft tissue soreness.Patients were treated daily in the hospital and later three times a week for the first two weeks. Some patients needed additional follow-up treatment but typically did not exceed 14 treatments.

In matter of 21 days, 91% of patients returned to work full-time. Two patients returned to work part time. Researchers concluded this study demonstrates the potent benefits of collaboration between chiropractors and orthopedic surgeons. Chiropractic care can put an end to your sciatica pain so you can begin living your life fully again.

Posted in chiropracticChiropractic NewsSciaticasciatica treatmentUnderstanding Sciatica
  1. Arana E, Marti-Bonmati L, Vega M, et al. Relationship between low back pain, disability, MR imaging findings and health care provider. Skeletal Radiology 2006;35(9):641-7.
  2. Orlin JR, Didriksen A. Results of chiropractic treatment of lumbopelvic fixation in 44 patients admitted to an orthopedic department. Journal of Manipulative and Physiological Therapeutics 2007;30:135-139.