Target Heart Rate|Training Heart Rate.
Target heart rate (THR), also called training heart rate, is the heart rate achieved during an aerobic exercise workout, which gives the maximum benefit to the heart and lungs. Aerobic exercises are those that are of low intensity and of longer duration and refer to use of oxygen in the body’s energy producing process.
Training by Heart Rate.
Knowing your target heart rate during exercise helps you know if you are training at the right pace. Monitoring your heart rate during training and achieving your maximum target heart rate during exercise ensures that you get the most benefit from your workouts.
Walking, running, swimming are examples of aerobic exercises. THR varies from person to person and depends on age, gender, physical condition and previous training history of the person. In calculations of target heart rate, intensity is expressed as a percentage. Intensity refers to the effort put forth by the participant during activity. THR can be calculated as a range of 65% to 85% intensity.
Below are two methods to calculate your target heart rate. Of course the most accurate method to calculate THR is via the treadmill stress test .
How to Calculate Target Heart Rate.
Karvonen Method.
This is considered a gold standard, and benefits athletes and those trying to lose weight and increase fitness. It uses an intensity of 50 to 85%, the resting heart rate, and the maximum heart rate using the formula 220 minus age. To get a relatively accurate resting heart rate, take your pulse in the morning when you awaken and in a lying down or sitting position, and take an average of two to three days.
By this method,
Target Heart Rate = ( (HRmax minus HRrest) x %intensity ) plus HRrest.
Zoladz Method.
This is an alternative to the Karvonen method to determine target heart rate which derives exercise zones by subtracting values from HRmax.
Target Heart Rate = HRmax minus Adsjuster + or – 5
Target Heart Rate Zones.
Adjuster for exercise zone are given below. Zone one indicates an easy exercise while zone 5 indicates a tough exercise. A more detailed explanation is available under heart rate zones help you train.
Zone 1 Adjuster = 50 beats per minute. This is the easiest zone and ideal for those just starting a fitness program. Heart rate is only 50 to 60% of your Max Heart Rate.
Zone 2 Adjuster = 40 bpm – 60 to 70% of MaxHR
This is an ideal zone of exercise which achieves a target heart rate for weight loss or fat loss.
Zone 3 Adjuster = 30 bpm –70 to 80% of MaxHR
Zone 4 Adjuster = 20 bpm – 80 to 90% of MaxHR
Zone 5 Adjuster = 10 bpm.- 90 to 100 of Max HR
Chart showing target heart rate zones.
Click on chart to enlarge.
Target Heart Rate Calculator.
This calculator is a good tool to determine your target heart rate. You will find it here.
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