Bedienungsanleitung Echowell RUBY-100 (Seite 9 von 13) (Englisch)

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3. Maximum ingestion of oxygen (VO2

max) and maximum

heart rate measuring

According to formula (1) and (2) the body required energy,

ingestion of oxygen, weight and work/exercise-load are

proportional as below graph:

According to formula (2), the increasing work/exercise-load will

cause the output energy and VO

will increase proportionally. But

the output energy of body is limited because the lung and heart

can not work unconfined. So the physical condition is decided by

the maximum ingestion of oxygen, i.e. who has a higher value of

maximum ingestion of oxygen has better physical condition.

max can be measured precisely in lab, meanwhile the

maximum heart rate (HRM

max) can also be measured.

4. Estimated value of maximum heart rate

Referring to the ACSM (American Collage of Sports Medicine)

formula, the maximum heart rate can be estimated as HRM

max

(BPM, beat per minute) = 220 – Age.

Above mentioned formula to estimate maximum heart rate is just a

reference, actually, it will be affected by weight, physical condition

and behavior of life even at the same age. The tolerance is at

about 10~12 BPM.

5. Sports and the cardiovascular system

We can improve muscle strength and also cardiopulmonary

condition through correct exercise. We can see improvements in the

cardiopulmonary condition through the heart rate, which will

decrease during exercise at the same intensity. Because of an

increase in vital capacity transport, more blood and oxygen are

transported by each contraction of the heart, and the skeletal

muscles also receive more oxygen. This can be monitored if you use

Pulsports as a guide for exercise. You can also find that recovery

time will decrease as the cardiopulmonary condition is improved.

According to the statistics on cardiopathy in people with different

careers in Japan, the ratio heart trouble in office staffs is 2 times that

of laborers, and that of urbanites is 1.43 times that of people living in

villages. Thus, we can see that exercise improves physical condition

and prevents cardiopulmonary disease.

- 1. Intensity

Four essences of exercise

- 2. Duration

- 3. Frequency

- 4. Mode of Exercise

According to the purpose of exercise, we give the following brief

interpretations:

Usually there are two ways to measure the intensity of exercise:

Intensity of exercise:

(a). Relative intensity of exercise (%HRR): At first you have to

measure the heart rate at rest (HR

rest). You can record the

heart rate on 5 days in succession usually in the morning after

you wake up but before you get up, obtaining an average of 5

values. The resting heart rate can also be measured at a time

at least 2.5 hours after meal, after sitting calmly for 3-5

minutes before measuring. According to the equation for

maximum heart rate from the ACSM (American College of

Sports Medicine): HR

max (Unit=BPM: Beats Per Minute) =

220 – Age. For example, the maximum heart rate (HR

max)

for a 20 year old man is 220-20=200 BPM.

So the relative intensity of exercise (%HRR) = (Current

heart rate – HR_rest) ÷ (HR_max – HR_rest) × 100%

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