Post by Karin on Aug 20, 2007 17:01:49 GMT -5
Find your appropriate Training Heart Rate using the Heart Rate Reserve Method
Here is the basic formula and I have given steps and examples to help you.
220 - (your age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR X 50% + RHR = low end of your THRZ (50%)
HRR x 85% + RHR = high end of your THRZ (85%)
As a general rule, you should exercise at an intensity between 50% - 85% of your Heart Rate Reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
Beginner or low fitness level ( 50% - 60%)
Average fitness level ( 60% - 70%)
High fitness level ( 75% - 85%)
First, take your RESTING HEART RATE
1. Immediately upon waking, first thing in the morning, while you are still in bed, take your pulse. Do this before you get out of bed and before you walk around.
2. You may use one of two sites, A) the carotid artery in the neck or B) the radial artery in the wrist. Practice this the day before so that you can feel the pulse in both sites. You will use your pointer finger and middle finger to take your pulse. If you have problems, email me.
3. Press your pointer finger and middle finger gently on the appropriate site. You may need to shift the position of your fingers several times to find the best place. Do NOT push too hard, especially when measuring the pulse on the carotid artery.
4. Take your pulse for 1 minute, counting heart beats. Use a stop watch or use a digital clock and start counting when the time changes to the beginning of one minute and stop counting when it changes to the next minute.
5. To ensure heart rate accuracy, take your resting heart rate three (3) mornings in a row and average the three (3) heart rates together.
Example-Day #1, 55 beats, Day #2, 58 beats, Day #3, 61 beats
55+58+61=174
174 beats/3=58 beats on average
Second
Find your maximum heart rate
220 - (your age) = Max Heart Rate (MaxHR)
Example 220 - (28 years)= 192 beats (Maximum Heart Rate)
Third
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
Example
192- (58)=134 beats (Heart Rate Reserve (HRR))
Fourth
(134 x 50%) + 58 = 125 beats per minute (LOW end of THRZ)
(HRR x training range %) + RHR)=Low end of your THRZ
(134 x 85%) + 58 = 171.9 beats per minute (HIGH end of THRZ)
(HRR) x training range %) + RHR = High end of your THRZ)
Target Heart Rate Zone
125 beats per minute to 171.9 beats per minute
KEY
RHR = Resting Heart Rate
MHR = Maximum Heart Rate
HRR = Heart Rate Reserve
THRZ = Target Heart Rate Zone
Here is the basic formula and I have given steps and examples to help you.
220 - (your age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR X 50% + RHR = low end of your THRZ (50%)
HRR x 85% + RHR = high end of your THRZ (85%)
As a general rule, you should exercise at an intensity between 50% - 85% of your Heart Rate Reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
Beginner or low fitness level ( 50% - 60%)
Average fitness level ( 60% - 70%)
High fitness level ( 75% - 85%)
First, take your RESTING HEART RATE
1. Immediately upon waking, first thing in the morning, while you are still in bed, take your pulse. Do this before you get out of bed and before you walk around.
2. You may use one of two sites, A) the carotid artery in the neck or B) the radial artery in the wrist. Practice this the day before so that you can feel the pulse in both sites. You will use your pointer finger and middle finger to take your pulse. If you have problems, email me.
3. Press your pointer finger and middle finger gently on the appropriate site. You may need to shift the position of your fingers several times to find the best place. Do NOT push too hard, especially when measuring the pulse on the carotid artery.
4. Take your pulse for 1 minute, counting heart beats. Use a stop watch or use a digital clock and start counting when the time changes to the beginning of one minute and stop counting when it changes to the next minute.
5. To ensure heart rate accuracy, take your resting heart rate three (3) mornings in a row and average the three (3) heart rates together.
Example-Day #1, 55 beats, Day #2, 58 beats, Day #3, 61 beats
55+58+61=174
174 beats/3=58 beats on average
Second
Find your maximum heart rate
220 - (your age) = Max Heart Rate (MaxHR)
Example 220 - (28 years)= 192 beats (Maximum Heart Rate)
Third
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
Example
192- (58)=134 beats (Heart Rate Reserve (HRR))
Fourth
(134 x 50%) + 58 = 125 beats per minute (LOW end of THRZ)
(HRR x training range %) + RHR)=Low end of your THRZ
(134 x 85%) + 58 = 171.9 beats per minute (HIGH end of THRZ)
(HRR) x training range %) + RHR = High end of your THRZ)
Target Heart Rate Zone
125 beats per minute to 171.9 beats per minute
KEY
RHR = Resting Heart Rate
MHR = Maximum Heart Rate
HRR = Heart Rate Reserve
THRZ = Target Heart Rate Zone