an article on overexercising, optimum pulse rate, with a pulse rate checker, execising injuries and sporting injuries.


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Are You over Exercising?

Did you know that over-exercising could be as harmful to the body as not exercising at all? Well, if you are not taking the time to let your body repair itself after a workout, then you could be doing serious damage. Simple injuries such as tearing or straining muscles and ligaments are commonplace but the body can face more serious long-term problems. (see injuries and remedies article)

Light and Moderate exercise is fine on a continuous basis, but rest and nutrition is paramount if you wish your body to improve and not deteriorate after an extensive routine. When you start with a new gym or exercise plan you often feel highly motivated and eager to put it into practice. So, what are the consequences if you are over-eager?

Erratic bouts of exercise which have no warm up or cool down included, can actually put an excessive amount of strain upon the heart as well as strain muscles and ligaments. These alone can cause excruciating pain that can put you out of action for weeks. (see warm up & cool down exercises)

Check your resting heart beat on the pulse checker below. See the instructions on how to check it below. (read the pulse check article for instructions) If your resting heartbeat is considered to be in the poor range please consult a doctor before you attempt any strenuous activity.

Pulse Rate checker

male rest	18-29	30-39	40-49	50-70
great	60-low	62-low	64-low	66-low
ok	64-82	66-82	68-86	70-86
poor	85+	85+	90+	90+

female rest	18-29	30-39	40-49	50-70
great	70-low	70-low	72-low	72-low
ok	74-92	74-94	76-96	78-100
poor	96+	98+	100+	104+

male active	18-29	30-39	40-49	50-70
great	74-low	78-low	80-low	82-low
ok	78-98	82-98	84-102	86-102
poor	102+	102+	106+	106+

female active	18-29	30-39	40-49	50-70
great	86-low	86-low	88-low	90-low
ok	90-108	90-110	92-112	94-114
poor	112+	114+	116+	118+

So, to make sure you get it right first time, learn to measure your heart rate: This way you can find a reasonable level of exercise, then decide if your exercise routine is making your body work too hard or too little.

Your target heart rate is determined by your overall fitness and your age. To find your maximum heart rate follow this simple calculation for (BPM) or beats per minute.

220 (-/minus) your age = X

X (x/multiply) 0.85 = top range

X (x/multiply) 0.55 = bottom range

so say for example you are 25 years old

220 - 25 = 195

195 x 0.85 = 166 is your top range

195 x 0.55 = 107 is your bottom range

Your pulse must not go over the highest range but should not really drop below the bottom range either. However, it is not recommended for you to work at your maximum.