Target Heart Rate – How To Calculate Your Target Heart Rate
When was the last time you check your pulse while exercising?
Probably never, but did you know that by tracking your heart rate while you exercise you can get a better idea of whether the workout you’re doing is too easy or too stressful for your body.
How to check your pulse?
To take your pulse properly, place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly. Start with zero on the first beat and count for 10 seconds then multiply by six. Always check your pulse frequently throughout your workout to make sure you within your target heart rate zone.
So, what is the right heart rate for you?
Resting heart rate (measured in beats per minute) is averagely about 70 bpm for men and 75 bpm for women, if you want to your know your max heart rate – subtract your age from 220. Example if you are 28 years old your max heart rate would be 192, it’s going to be an estimated number and will vary for each person but this is the number you don’t want to go over.
There are some other methods of find your target heart rate…
- Karvonen method.
The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR):
THR = ((HRmax – HRrest) × %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
50% intensity: ((180 – 70) × 0.50) + 70 = 125 bpm
85% intensity: ((180 – 70) × 0.85) + 70 = 163 bpm
- Zoladz method
An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from HRmax.
THR = HRmax – Adjuster ± 5 bpm
Zone 1 Adjuster = 50 bpm
Zone 2 Adjuster = 40 bpm
Zone 3 Adjuster = 30 bpm
Zone 4 Adjuster = 20 bpm
Zone 5 Adjuster = 10 bpm
Example for someone with a HRmax of 180:
Zone 1 (easy exercise) : 180 – 50 = 130; ± 5 ? 125 to 135 bpm
Zone 4 (tough exercise): 180 – 20 = 160; ± 5 ? 155 to 165 bpm
3. And a less scientific way is some people simply increase their goal heart rate by 5 each week
While it more helpful to know your target heart rate, don’t treat it as written in stone remember you need to know when to begin to slow back down. A good indicator is becoming breathless, you should be able to talk and carry on mild conversation while exercising, not be breathless.
Please note that, if you have any problems while exercising you should contact your doctor or physician immediately, heart rate abnormalities, while not common do exist and would be identified by your doctor.
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