I get this question ALL THE TIME! Target heart rates let you measure your fitness level and monitor your exercises intensity and your progress in a fitness program.
The first thing you will need to do is find your resting heart rate. Before you get out of bed in the morning use your radial artery (distal, anterior part of the forearm) to find your pulse. Count for 10 seconds and multiple by 6 to get your resting heart rate. For an adult, a normal resting heart rate ranges from 60 to 80 beats per minute, according to the American Heart Association. For a well-trained athlete, a normal resting heart rate may be as low as 40 to 60 (there is little difference between male and female resting heart rates). As a person becomes more fit, their heart becomes more efficient at pumping blood to the rest of the body. When resting, the number of beats per minute slows down.
Once you know your resting heart rate, you can use the “Karvonen” calculation below to find your maximum heart rate and heart rate reserve (the difference between your maximal heart rate and your resting heart rate is called your heart rate reserve). To determine your training zone, multiply your heart rate reserve by your training percentage and add your resting heart rate.
([220 - age - resting heart rate] x training percentage) + resting heart rate = target heart rate.
Generally you want to stay within 50 to 85 percent of your maximum heart rate. This is your target heart rate. It sounds more confusing than it is, I promise. Here is an example using a 35 year old woman with a resting heart rate of 70.
220-35-70 = 115
115 x 50% = 57
57+70 = 127
220-35-70 = 115
115 x 85% = 98
98 + 70 = 168.
This athlete would want to keep her heart rate between 127 and 168.
Hope this helps everyone!
______
Today's Workout: Fight Gone Bad
Today's Confession: Eating whatever I want, whenever I want in preparation for the tonsillectomy on Tuesday!!!!
The first thing you will need to do is find your resting heart rate. Before you get out of bed in the morning use your radial artery (distal, anterior part of the forearm) to find your pulse. Count for 10 seconds and multiple by 6 to get your resting heart rate. For an adult, a normal resting heart rate ranges from 60 to 80 beats per minute, according to the American Heart Association. For a well-trained athlete, a normal resting heart rate may be as low as 40 to 60 (there is little difference between male and female resting heart rates). As a person becomes more fit, their heart becomes more efficient at pumping blood to the rest of the body. When resting, the number of beats per minute slows down.
Once you know your resting heart rate, you can use the “Karvonen” calculation below to find your maximum heart rate and heart rate reserve (the difference between your maximal heart rate and your resting heart rate is called your heart rate reserve). To determine your training zone, multiply your heart rate reserve by your training percentage and add your resting heart rate.
([220 - age - resting heart rate] x training percentage) + resting heart rate = target heart rate.
Generally you want to stay within 50 to 85 percent of your maximum heart rate. This is your target heart rate. It sounds more confusing than it is, I promise. Here is an example using a 35 year old woman with a resting heart rate of 70.
220-35-70 = 115
115 x 50% = 57
57+70 = 127
220-35-70 = 115
115 x 85% = 98
98 + 70 = 168.
This athlete would want to keep her heart rate between 127 and 168.
Hope this helps everyone!
______
Today's Workout: Fight Gone Bad
Today's Confession: Eating whatever I want, whenever I want in preparation for the tonsillectomy on Tuesday!!!!
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