Target heart rate (THR), or training heart rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, age, and previous training. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. THR can be calculated by using a range of 50%–85% intensity. However, it is crucial one have an accurate Maximum Heart Rate (MHR) calculation first to ensure these calculations are meaningful.
Effecting Heart Rate
Having an increase in heart rate can be for a range of reasons; arousal, stress and anxiety; highly aroused individuals are mentally and physically activated; they experience increased heart rate, respiration and sweating.
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 pbpm
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) : 220 - age = 0; * 65 ? 125
Zone 2 (tough exercise): 220 - age = 0; * 85 ? 155
Text and images are licensed under the GNU Free Documentation License. Material is used from the Wikipedia article "Heart rate".
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