How Flexible Should I Be and How Can I Measure My Flexibility?

Watching a dancer her leg to her nose is an impressive sight, and many of us can perform similar feats when we’re children. But we begin to lose flexibility as we age if we do not make a conscious effort to remain limber. Inactivity causes muscles to shorten and stiffen, and muscle mass is lost with increasing years as well. However, maintaining flexibility as we get older is of great importance, since it allows us to retain our mobility and reduces the likelihood of aches, sprains and falls as we age.

Optimal flexibility means the ability of each of your joints to move fully through their natural range of motion. Simple activities such as walking or bending over to tie your shoes can become major difficulties if your flexibility is limited. Unfortunately, sitting for hours at a desk, as so many are forced to do on a daily basis, eventually leads to a reduction in flexibility as the muscles shorten and tighten.

There are a number of different tests used to measure flexibility, but the one test that has been used as a standard for years is the sit and reach test. It measures the flexibility of your hamstrings and lower back. The simple home version of the test requires only a step (or a small box) and a ruler.

Before the test, warm up for about 10 minutes with some light aerobic activity and do a few stretches. Then place the ruler on the step, letting the end of it extend out a few inches over your toes, and note where the edge of the step comes to on the ruler. Sit on the floor with your feet extended in front of you, flat against the bottom step (or box). With your arms extended straight out in front of you and one hand on top of the other, gradually bend forward from the hips, keeping your back straight. (Rounding the back will give you a false result). Measure where your fingertips come to on the ruler. They should ideally be able to reach at least as far as the front of the step. Any measurement past the edge of the step is a bonus. No matter how far you can reach on the first measurement, do the test periodically and try to improve your score every few weeks.

If you find that you are less flexible than you should be, some regular stretching exercises combined with visits to your chiropractor can help to restore flexibility and improve range of motion, helping to ensure that you remain limber into older age.

 

Calculating Your Target Heart Rate

Finding the body’s target heart rate (THR) is essential for those interested in maximizing the effectiveness of their workouts and training programs and reducing the risk of overexertion.

There is an easy method for determining your THR: Subtract your age from 220 (226 for women); this will provide your estimated maximum heart rate (MHR). Multiply your MHR by the percentages listed for the appropriate exercise zone from the list below.

• Healthy Heart – For low-intensity exercises and warm ups. The THR for this zone is 50%-60% of the MHR.
• Fitness – For more intense but generally low to moderate effort exercises. The THR for this zone is 60%-70% of the MHR.
• Aerobic – This zone helps build endurance and increases the strength and size of your heart. It also improves your cardiovascular and respiratory system. The THR for this zone is 70%-80% of the MHR.
• Anaerobic – For performance training. This zone increases the amount of oxygen you can consume during physical exertion. The THR for this zone is 80%-90% of the MHR.
• Red Line – For maximum intensity exercises that burn the most calories. The THR for this zone is 90%-100% of the MHR. This level should only be attempted by those in excellent shape who have been cleared by a physician or qualified medical examiner.

 

So, for example, a 40-year-old woman who wishes to find her THR for a fitness zone program would use the following equation: (226 – 40) X 60% = 111 (low end) and (226 – 40) X 70% = 130 (high end). Therefore, as long as she maintains her heart rate between 111 beats per minute (bpm) and 130 bpm, the woman is at the proper target heart rate for maximum exercise efficiency and safety.

A more accurate method for determining your THR is the Karvonen formula, but this requires that you determine your resting heart rate (RHR) and your heart rate reserve (HRR). Measure your resting pulse (your heart rate just as you wake up) three mornings in a row. Your RHR is the average of these three readings (add the readings and divide by three). Your HRR is your MHR minus your RHR. Once you have calculated your HRR, multiply it by the percentages for the zone you want to target for and add the RHR. The equations are as follows:

MHR = 220 (or 226 for women) – age (in years)
RHR = average resting heart rate (average of 3 readings)
HRR = MHR – RHR
THR = (HRR * target zone percentage) + RHR

So for our hypothetical 40-year-old woman targeting a fitness zone…

MHR = 226 – 40 = 186.
RHR = (64 + 62 + 63)/3 = 63
HRR = 186 – 63 = 123
THR = (123 * 60%) + 63 = 137 (for the low end) and (123 * 70%) + 63 = 149 (for the high end)

If you have any doubts or questions about the proper method for determining your THR, ask your chiropractor, physical therapist or doctor for help.

 

Workout smart: Calculate Your Target Heart Rate.

 

Finding the body’s target heart rate (THR) is essential for those interested in maximizing the effectiveness of their workouts and training programs and reducing the risk of overexertion.

There is an easy method for determining your THR: Subtract your age from 220 (226 for women); this will provide your estimated maximum heart rate (MHR). Multiply your MHR by the percentages listed for the appropriate exercise zone from the list below.

• Healthy Heart – For low-intensity exercises and warm ups. The THR for this zone is 50%-60% of the MHR.
• Fitness – For more intense but generally low to moderate effort exercises. The THR for this zone is 60%-70% of the MHR.
• Aerobic – This zone helps build endurance and increases the strength and size of your heart. It also improves your cardiovascular and respiratory system. The THR for this zone is 70%-80% of the MHR.
• Anaerobic – For performance training. This zone increases the amount of oxygen you can consume during physical exertion. The THR for this zone is 80%-90% of the MHR.
• Red Line – For maximum intensity exercises that burn the most calories. The THR for this zone is 90%-100% of the MHR. This level should only be attempted by those in excellent shape who have been cleared by a physician or qualified medical examiner.

 

So, for example, a 40-year-old woman who wishes to find her THR for a fitness zone program would use the following equation: (226 – 40) X 60% = 111 (low end) and (226 – 40) X 70% = 130 (high end). Therefore, as long as she maintains her heart rate between 111 beats per minute (bpm) and 130 bpm, the woman is at the proper target heart rate for maximum exercise efficiency and safety.

A more accurate method for determining your THR is the Karvonen formula, but this requires that you determine your resting heart rate (RHR) and your heart rate reserve (HRR). Measure your resting pulse (your heart rate just as you wake up) three mornings in a row. Your RHR is the average of these three readings (add the readings and divide by three). Your HRR is your MHR minus your RHR. Once you have calculated your HRR, multiply it by the percentages for the zone you want to target for and add the RHR. The equations are as follows:

MHR = 220 (or 226 for women) – age (in years)
RHR = average resting heart rate (average of 3 readings)
HRR = MHR – RHR
THR = (HRR * target zone percentage) + RHR

So for our hypothetical 40-year-old woman targeting a fitness zone…

MHR = 226 – 40 = 186.
RHR = (64 + 62 + 63)/3 = 63
HRR = 186 – 63 = 123
THR = (123 * 60%) + 63 = 137 (for the low end) and (123 * 70%) + 63 = 149 (for the high end)

If you have any doubts or questions about the proper method for determining your THR, ask your chiropractor, physical therapist or doctor for help.

Suffering from a sport related injury? Call us 919.484.1400

 

Dr. P Dubois, DC. CCSP.
About the author:

Dr. Dubois, a Swiss physician, and a Triangle Certified Sport Chiropractor has over 20 years of experience in the treatment and prevention of disorders of the musculoskeletal system. Amongst his patients, two world champions in martial arts (gold medalists in 2005 WMJA), one carrier of the Olympic flame in 2004, and numerous soccer players, swimmers and athletes of all levels who benefited from his chiropractic care.