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Unfit, highly stressed individuals have the double whammy of a high resting heart rate -- over 80 beats per minute, generally -- and a low maximum heart rate. When they elevate their heart rates, through exercise or some other type of stress, their heart rates stay elevated much longer than they should when provider that stressor is removed. The solution, Dr. Dardik proposed, is to train provider your heart so that it preserves maximum variability. So you work like hell for a short period, say 45 seconds, raising your heart rate provider as much as possible. Then you stop and sit for 2 to 5 minutes, allowing your heart rate to fall as much as it can. Repeat a few times -- you want to do 5 or 6 cycles per workout -- with the goal of getting as close as you can to your maximum heart rate by the final cycle. If you're 30, your average predicted maximum would be about 190 beats per minute (using the 220-minus-your-age formula, which is accurate for about 60 percent of us). |
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