Calculate your Maximal Heart Rate
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Maximal Heart Rate ( HRmax ) is used to determine exercise training intensity.
How much is your HRmax? The most often used equation is
HRmax = 220 - AGE
This estimation has a standard degree of error of plus or minus 10 to 12 beats per minute (bpm).
You’ll use this formula to calculate your training heart rate zone. The American College of Sports Medicine recommends that most cardiovascular exercise be performed at a level that is 60 to 90% of HRmax to elicit improvements in health and fitness. You should keep your heart rate around 60% of your HRmax if you start with exercise.
HRmax x 60% = HR training range
If you like math you can use the Karvonen Method to calculate your HR training zone:
This method is base more closely upon the physiological response of the cardiovascular system. The physical conditioning of the individual is taken into account by using the resting heart rate (RHR) to calculate heart rate reserve (HRR).
How to calculate your training zone:
220 - AGE = MaxHR MaxHR - RHR = HRR (HRR x 50%) + RHR = Heart rate training range
As you noticed, this method recomend for begginers to start with 50%.
(by Marcela Vanharova)
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