What is parkinson's disease? |
Parkinson's disease is a nervous system disorder that affects movement.
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In our last lecture, we spoke about the importance of heartrate and how your heartrate can determine if your working hard enough to impact a change in the brain. This is one tool you can use. If you feel light-headed or out of breath during any exercise or activity, please use common sense and stop. Stay within your boundaries. The more you work at it, the longer and harder you'll be able to go. If and when you become out of breath, stop and rest. Use this time to allow your heartrate to come back down close to a resting heatrate (RHR). We call this time, recovery time. Allow yourself to catch your breath and when you feel that you can continue, then do so.
The question and most confusing part about all of this heartrate mumbo-jumbo is knowing where to begin. DO NOT let this overwhelm you. Here is a step-by-step guide on how to determine your heartrate. Where it should be at rest and when you are doing exercises. AGAIN, this is only one tool to use. Not the end all, be all but it will give you a target.
The question and most confusing part about all of this heartrate mumbo-jumbo is knowing where to begin. DO NOT let this overwhelm you. Here is a step-by-step guide on how to determine your heartrate. Where it should be at rest and when you are doing exercises. AGAIN, this is only one tool to use. Not the end all, be all but it will give you a target.
To determine your Resting HeartRate (RHR): This is what your heartrate would be at rest.
- If you have a pulse oximeter or blood pressure cuff, then you can just read your RHR directly from those tools.
- If you do NOT have one of the above tools, then take your pulse.
Place your fingers on your wrist and you will feel the pulse in your radial artery. Once you can feel the pulse, count the number of beats that are in 15 second. Take that number and multipy by four (there are four, 15 second intervals in 60 seconds).
RHR = pulse in 15 seconds (multiplied by 4)
To find your exercise or Target HeartRate (THR): This is where you would like your heartrate to be during your exercises.
- We need to find your Maximum HeartRate (MHR). Take your age and subtract that from 220. For example, if you are 45 years old, then subtract 45 from 220 and your MHR would be 175. This means that you would not want your heart to beat more than 175 beats in one minute.
- Take your MHR and multiply that number by .55 (55%) and .70 (70%) to find your heartrate target that would be considered as moderate. Multiply your MHR by .70 (70%) and .85 (85%) to find your heartrate target that would be considered vigorous exercise.
- If you have a pulse oximeter or blood pressure cuff, then you can just read your RHR directly from those tools.
- If you do NOT have one of the above tools, then take your pulse.
Place your fingers on your wrist and you will feel the pulse in your radial artery. Once you can feel the pulse, count the number of beats that are in 15 second. Take that number and multipy by four (there are four, 15 second intervals in 60 seconds).
RHR = pulse in 15 seconds (multiplied by 4)
To find your exercise or Target HeartRate (THR): This is where you would like your heartrate to be during your exercises.
- We need to find your Maximum HeartRate (MHR). Take your age and subtract that from 220. For example, if you are 45 years old, then subtract 45 from 220 and your MHR would be 175. This means that you would not want your heart to beat more than 175 beats in one minute.
- Take your MHR and multiply that number by .55 (55%) and .70 (70%) to find your heartrate target that would be considered as moderate. Multiply your MHR by .70 (70%) and .85 (85%) to find your heartrate target that would be considered vigorous exercise.
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I wanted to give those of you that attended the 3-part lecture series, an opportunity to view and utilize our VIP Member's area FREE for one month. The VIP membership is only $5/month to everyone that wants or needs a little more!
This area has taken a ton of hours to develop and organize. We are adding content regularly to help you on your journey to live a happier and more independent life! |
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