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The HOVR METs+ Regimen

Beyond NEAT activity, HOVR is also designed to provide moderate to vigorous brain boosting aerobic exercise. Mounting research is showing that “exercise is an effective, low-cost intervention for improving both affective and cognitive health.”

According to the Center for Disease Control and Prevention (CDC) for moderate level physical activity, a person’s heart rate should be between 50-70% of their maximum heart rate based on their age. The CDC recommends that adults strive for 150 minutes of this type moderate-intensity aerobic intensity every week.

For vigorous intensity exercise, a person’s heart rate should be between 70-85%. The CDC recommends that an adult averages 75 minutes of this type of vigorous intensity aerobic activity weekly.

The HOVR App

The HOVR App will allow you to calculate your heart rate zone for “moderate” as well as “vigorous” activity. The actual calculation is explained below.

Identifying Your Intensity Zones

1) Determine Your Age Predicted Maximum Heart Rate

Use the following equation to determine your age predicted heart rate maximum: 220 – age = Age Predicted Heart Rate maximum (beats per minute)

(e.g. 220- 40 years old = 180 Bpm)

2) Determine Your Moderate Activity Target Heart Rate Zones

To determine your moderate intensity exercise heart rate target zone, multiply your heart rate maximum by 50% and 60%.

Age Predicted Heart Rate maximum x 0.5 = Moderate Intensity low end (e.g. 180 x 0.5 = 90 Bpm)

Age Predicted Heart Rate Maximum x 0.6 = Moderate Intensity High end (e.g. 180 x 0.6 = 108 Bpm)

*Your answers should correspond to the zones in the chart above.

** To find your vigorous intensity activity zones, multiply your age predicted maximum heart rate by 0.7 and 0.85.

3) Taking Your Pulse

Now that you know what your target heart rate zone is, you need to know how to take your pulse/heart rate.

Here are 3 ways:
  • Heart rate sensor on your smart phone if it is equipped with one.
  • Heart rate monitor
  • Take your pulse – Place the tips of the index and middle fingers over the artery on your wrist and press lightly. When you feel the pulse, count the number of beats you feel with the first counted as “zero”. Do this for 30 seconds and then multiply by 2.

While promoting unconscious natural movement, HOVR lets you choose your own intensity while at your desk. By providing support and comfort, HOVR also helps improve posture.

Getting Your Heart Rate Up

We have devised several methods to raise your heart rate using HOVR so you can enjoy the cognitive boost that come from moderate to vigorous aerobic exercise.

1) Change-up your movement pattern every 6-10 moves. Constantly changing direction negates much of the assistance that momentum creates and thus forces your muscles to work more.

2) Add ankle weights. Anytime the human body has to deal with an external load, the muscles have to work harder demanding that the heart work harder and pump a greater supply of oxygen filled blood to help support the muscles.