Normal Heart Rate During Exercise

What is the average / normal heart rate for men and women? also what is the idea heart rate for burning fat and improving your cardiovascular system.

A normal heart rate for an adult is between 60 and 95. Someone with very good fitness can have a heart rate as low as 40bpm.

Women tend to have a higher heart rate than men, this is mainly due to a mans heart being larger than a women's, it can be 20%+ larger in some cases. This larger size is because men have more muscle mass and a larger heart is better at pumping blood to those muscles. A women's heart rate can beat more than 5 times a minute more than a mans.

Ways to check your pulse

Neck

Use your index and middle finger to check your pulse on your neck, place those fingers on the right upper side of your neck, you may have to apply some pressure before you can feel your pulse.

Wrist

Place your index and middle fingers just below your thumb on your wrist, a small amount of pressure may be needed.

---

Don't use your thumb to check, as your thumb has a pulse and can distort the reading, bear in mind you should be fully rested and relaxed when you check your pulse. If you are feeling stressed or anxious your heart rate may be higher.

You don't have to hold and count for 60 seconds to get your beats per minute, you can hold for 20 seconds then multiply that figure by 3.

The below table shows heart rates during exercise to burn fat and improve cardiovascular fitness.

Age	Fat burning	Cardio improvments
20	130	160
30	122	152
40	117	144
50	110	135
60	105	128
70	98	120
80	90	112

The above information and figures are only an approximation and are based on my own study and research. If you are concerned that your heart rate might be too high or too low please visit your doctor.

If you would like more information on a healthy heart rate see the following article at medicalnewstoday.com

---

What is Muscular Endurance? Example Workout

What is muscular endurance? this page includes tips and exercises that will allow you to improve your endurance.

Muscle endurance is one of the 5 major components of physical fitness, it's very important if you compete in sports or other athletic activities.

Muscular endurance is the ability to perform a physically demanding activity for a sustained period of time.

We have two different types of muscles, fast twitch and slow twitch muscles. Fast twitch muscles are designed for sudden bursts of movement, power and strength, an example of this would be, sprinting or weighting lifting. Slow twitch muscles allow an individual to perform certain physical activities for long periods of time, for example long distance running.

Fast twitch equals power and strength.

Slow twitch equals endurance.

The amount of slow and fast twitch muscles we have is decided by our genetic make up, so we cannot change this, however we can still improve on our abilities.

If you're interested in improving your muscular endurance you should perform activities such as, long distance running, swimming and cycling. You could also perform light weight and high repetition resistance training aka weight training.

Example Endurance Workout

Exercise	Sets	Reps
Running machine		10 - 15 minutes
Rowing machine		15 - 20 minutes
Stair climber		5 - 10 minutes
Press ups/Bench press	2	Until failure
Pull ups/Lat pull downs	2	Until failure

If you're using weight training exercises for your muscular endurance workouts, keep the weight low and the repetitions high, for example 20 - 40 repetitions or until failure. Endurance workouts should exclude strength and flexibility training.