question about my heart rate during exercise

[shakeh]

I am 41 year female and doing aerobic for more that 10 years.After doing step-aerobic workout my heart rate raise 138,our new  teacher   told me that this is to much and told me that it must me around 114 I was surprised because I  never get a benefit from that low range of heart rate but I want your advice is 138 heart rate too much after doing high impact step aerobic,and I want to know also how fast is normal to get back to a resting or normal  heart rate during  cool down.  

[gymdandee]

Your target is between 138-162
As long as your heart rate decreases 20 beats per minute (bpm) or more within 1 minute post exercise you are doing well. By 5 minutes post workout your heart rate should be down to 120 bpm or less. If you are not at these levels, decrease the intensity of your workout and then gradually increase as your fitness level improves.

You can determine if you're fitness level is improving by monitoring how quickly you return to resting heart rate after a workout. To calculate, take your pulse immediately after you finish walking and write down the number. One minute later take your pulse and write it down. Subtract the second number from the first. The greater the number, the better your fitness level.

[shakeh]

It was 62 gymdandee

[gymdandee]

That's a clock not a click! :>)

[gymdandee]

what is your resting HR ? take it first thing when you wake up and don't get out of bed have a click with a second hand and then get back to me

[shakeh]

Thanks a lot
My heart after doing high impact step-aerobic  I mean some moves with jumping ,kicks and so on...is nearly 150 and after a little slower post workout  and then  calculating  was  138.
so with this your formula it must be  normal

[gymdandee]

The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate  minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.

This is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126  65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172

To get your resting heart rate, take your pulse for one full minute when you first wake up in the morning so have a watch at your bedside don't get out of bed and take your pulse.

If your heart rate decreases 20 beats per minute (bpm) or more within 1 minute post exercise you are doing well. By 5 minutes post workout your heart rate should be down to 120 bpm or less.

Here's an example:
Your heart rate during the activity reaches 170 bpm. Within in 1 minute post exercise your heart rate should be down to 150 bpm or less. At 5 minutes post workout you should be 120 bpm or less.

If you are not at these levels, decrease the intensity of your workout and then gradually increase as your fitness level improves.

You can determine if you're fitness level is improving by monitoring how quickly you return to resting heart rate after a workout. To calculate, take your pulse immediately after you finish walking and write down the number. One minute later take your pulse and write it down. Subtract the second number from the first. The greater the number, the better your fitness level.