Are You Checking Your Heart Rate?

Hello, everyone! 👋

How are you doing as we navigate this rapidly aging society? I'm Hayakawa, the dance and rhythm exercise evangelist you all know!

In the world of health management today, the conversation is impossible without smartwatches or fitness bands. But realistically, most of the talk is about convenience: making payments, getting notifications, and sending replies.

Usage has certainly gone up in the last few years—it's said that one in two or three people now wear one. Whether you're a user or not, I want you to know the truly effective way to use this technology.

What is the Truly Effective Usage?

Is the function that always comes with your device being properly utilized?

Knowing this can help you visualize your stability, peace of mind, and potential crisis.

What if your heart rate is over 120 while you're at your desk? What if it jumps over 140 after just a short jog? You should suspect high blood pressure, metabolic syndrome, or an arrhythmia.

What is "Heart Rate"?

• It is a concrete metric that detects changes in your body.

• It is a signal that clearly tells you whether you are in a state of stability or crisis.

• It is information that can be called the "quality" of your physical self.
  

The "Karvonen Method"

This is a formula that uses your Maximum Heart Rate and Resting Heart Rate to set and define your exercise goal in terms of heart rate.

It’s a calculation I recommend to everyone—both those who demand numerical evidence and those who don't. Your heart rate never lies.

If your smartwatch is linked to your smartphone, you should be receiving a weekly activity score that includes:

• Steps

• Calorie burn

• Active heart rate zones

• Resting Heart Rate (RHR)

• Sleep duration

• Stress
  

The key metric here is your "Resting Heart Rate." Once you know this, the Karvonen Method can give you your optimal solution.

Karvonen Formula Breakdown

$$220 - (\text{Age}) = A (\text{Max Heart Rate})$$

$$A - B (\text{Resting Heart Rate}) = C$$

$$C \times 0.65 \sim 0.7 = D$$

$$D + B = \text{Your Optimal Target Heart Rate for Exercise}$$

• A is your Maximum Heart Rate: The theoretical upper limit of how high your heart rate can go for your age.

• B is your Resting Heart Rate (RHR): The score you receive in your email/app when you are at rest.

• C is your Max Heart Rate minus your RHR.

• D is C multiplied by the target exercise intensity (65–70%).

• Adding B back to D gives you your optimal target heart rate for exercise.
  

Why is an Exercise Intensity of 65–70% Optimal? Let's Look at a Study!

In Gothenburg, Sweden, the second-largest city, the Gjutegårdsskolan school implemented 30 minutes of "Pulse Training" every day. The result? They saw an improvement in the students' mental state and a decrease in the number of failing students.

Heart-rate elevating exercise has shown positive results in anxiety suppression for both children and adults.

The exercise goal set for this Pulse Training was 65–70%! (Drawing out 65–70% of your Maximum Heart Rate through exercise.)

This is an excellent percentage for normalizing the four major vital signs—Respiration, Temperature, Blood Pressure, and Pulse—leading to mental and physical stability.

By the way, 75% is the point where lactic acid begins to accumulate. If the intensity is too high, you'll just end up with fatigue.

My own Maximum Heart Rate is 168, and my Resting Heart Rate is 56.

My optimal zone is 128–140 bpm.

By getting my heart rate up to this range for about 30 minutes a day, I can normalize my vitals, maintain my comprehension and concentration, and suppress anxiety. (For reference, a normal heart rate is typically between 60 and 100 bpm).

First, check your numbers, do the calculation, and then try to keep it up for 30 minutes a day for at least six months.

You can do it! I know you can!