Article: Your maximum heart rate is the fastest your heart can go in beats per minute (bpm). To estimate this, multiply your age by 0.7, then subtract the result from 207. This is well beyond what most people reach (or should reach) during exercise, so don't rely on a heart rate monitor for this step. For example, if you are 39 years old, estimate 207 - (0.7)(39) = 207 - 28 = ~180 bpm HRmax. There are several similar formulas in use, so you may hear slightly different estimates from your doctor or exercise coach. Avoid estimates based on the outdated "220 - your age" formula. You can get a good, quick, and easy estimate with the 220-age formula. Just remember that it is accurate to only +/- 2 or 3 beats per minute. The Karvonen method takes into account your resting heart rate, which varies from person to person, and therefore provides more reliable calculations for each person. Before getting out of bed in the morning, check your pulse by placing the tips of your index and middle finger against your inner wrist, or on your throat to either side of your windpipe. Watch a clock with a second hand and count the number of heart beats in 30 seconds, starting with "zero" on the first heartbeat. Multiply the count by 2 to get your resting heart rate in beats per minute. For greater accuracy, find the average from three different mornings. For example, if you measure 62, 65, and 63 bpm, the average is (62 + 65 + 63) / 3, or about 63 bpm RHR. Smoking, caffeine, stress, hot weather, hormone fluctuations, and many medications all affect your heart rate. Do your best to minimize these factors before measuring your RHR. This is the difference between your heart rate at rest and your heart rate at maximum effort. We call it your "heart rate reserve:" the extra intensity your heart has available for when you need it. To get your HRR, use the equation HRMax - RHR = HRR. For example, if your maximum heart rate (HRmax) is 180 bpm and your resting heart rate (RHR) is 63 bpm, then your heart rate reserve is 180 - 63 = 117 bpm. Multiply your HRR by 0.5. It is not healthy or beneficial to use up your entire heart rate reserve during normal exercise. Instead, you can aim to use a percentage of your reserve based on how strenuously you would like to exercise. Multiply your heart rate reserve by 0.5 to find the minimum increase needed for moderate exercise. If your heart rate reserve is 117 bpm, using half of this reserve would mean increasing your heart rate by (117) x (0.5) = 58.5 bpm. Add the result to your resting heart rate for the target minimum heart rate. The answer is the low end of your target heart rate. This is a good target for people who have just started to exercise regularly, or who are recovering from an injury. Using the numbers above, a resting heart rate of 63 bpm + an increase of 58.5 bpm = 121.5 bpm minimum Target Heart Rate. Replace 0.5 with a higher decimal to calculate a higher target heart rate. If you are just starting an exercise program, you may want to gradually increase your target as your fitness improves, up to about 0.7 for the high end of moderate exercise. If you are an athlete choosing a target heart rate for vigorous exercise, you may want to start at 0.7 or higher. Extreme-intensity, anaerobic exercise might use 0.85 of your reserve.To find this number, use the equation: (HRR x 0.85) + RHR = HRIntense.
Question: What is a summary of what this article is about?
Calculate your maximum heart rate (HRmax). Check your resting heart rate (RHR). Calculate your Heart Rate Reserve (HRR). Calculate your Target Minimum Heart Rate (Target HRMin). Calculate your moderate Target Heart Rate (Target HRMod). Calculate your Intense Target Heart Rate (Target HRIntense).
Article: Tap the Facebook app icon, which resembles a white "f" on a dark-blue background. Doing so will open your News Feed. If you aren't logged into Facebook, enter your email address (or phone number) and password before continuing. It's in either the bottom-right corner of the screen (iPhone) or the top-right corner of the screen (Android). This prompts a pop-out menu. This option is near the top of the pop-out menu. Tapping it opens the Groups page. It's the dark-blue bar at the top of the screen with the "Search Groups" text in it. If you want to look through groups that you belong to, stay on the Groups page instead. You can see all of the groups you own or participate in here. Type in a word or a phrase that corresponds to the type of group you'd like to find. As you type, results will appear below the search field. If you're looking for a specific group, type in the group's name instead. Tap the name of a group that you'd like to take a look at. This will allow you to see the group's cover photo and posts if it's a public group. If the group is closed, you won't be able to view the posts. You cannot find a secret group without being invited by a group member. This blue button is near the top of the page. Doing so will send a request to the group administrator. If you're accepted into the group, you'll be able to revisit it by selecting the Groups tab from the menu.
Question: What is a summary of what this article is about?
Open Facebook. Tap . Tap Groups. Tap the search bar. Enter a search term. Select a group. Tap Join Group if you want to join.