| Target heart rate training allows you to work | | | | Aerobic |
| out more efficiently and track your progress | | | | |
| over time. Different workout zones will help | | | | - This uses 70-80% of your MHR. |
| you pinpoint where you fit on a fitness level | | | | |
| and those will be discussed later. First, we | | | | - This stage improves cardiovascular and |
| have to get some statistics! | | | | respiratory function, as well as increases |
| | | | endurance. |
| To find out what your target heart rate will | | | | |
| be, you need to figure out your resting heart | | | | - This level is good for people training for |
| rate (RHR). You can find your RHR by taking | | | | marathons or other endurance events. |
| your pulse right when you get up in the | | | | |
| morning. Count the number of beats for one | | | | Anaerobic |
| minute, and that is your RHR. Some experts | | | | |
| advise taking it three mornings in a row and | | | | - This uses 80-90% of your MHR. |
| then averaging the three numbers to get your | | | | |
| RHR. | | | | - This is a high intensity zone for high |
| | | | performance training. |
| To get your maximum heart rate (MHR), the | | | | |
| equation of 220-age is used. For a | | | | Red Line |
| 22-year-old person, their MHR is going to be | | | | |
| 220 - 22 = 198. For a 55-year-old, it will | | | | - This uses 90-100% of your MHR. |
| be 165. Now that you have your RHR and MHR, | | | | |
| we will need to figure out what workout zones | | | | - This is a very dangerous zone to perform in |
| you will be in so we can pinpoint your target | | | | if you are not an extremely fit athlete. |
| heart rate (THR). | | | | |
| | | | - Most people (even athletes) can only |
| Each workout zone is for people at a | | | | perform at this level for short periods of |
| different fitness level, and it's important | | | | time. |
| to stick with the one you are currently in. | | | | |
| Pushing your body too hard can do more damage | | | | Now that we know the different workout zones, |
| than good. The zones are: | | | | we can figure out your target heart rate. |
| | | | The Karvonen Formula allows you to take the |
| Warm-up | | | | numbers you already have and calculate a |
| | | | total. The equation is: |
| - This uses 50-60% of your MHR. | | | | |
| | | | MHR - RHR x intensity + RHR = THR |
| - The warm-up stage is for people who are | | | | |
| just starting to workout. | | | | The intensity in the equation is the |
| | | | percentage of MHR used in each workout zones. |
| - The body burns a higher amount of fat at | | | | For instance, the 22-year-old who has a MHR |
| this level. | | | | of 198 and a RHR of 66 and is working out at |
| | | | the fat burning level would have the |
| Fat Burning | | | | following THR: |
| | | | |
| - This uses 60-70% of your MHR. | | | | 198 - 66 x 0.60 + 66 = 145 THR |
| | | | |
| - This level is also for people just | | | | What this means is that to work out at the |
| beginning a workout - perhaps for people who | | | | fat burning level, this individual will want |
| are in slightly better shape than the warm-up | | | | to shoot for a heart rate of 145. The THR |
| level. | | | | will differ for each level of intensity you |
| | | | choose. Over time, you will find that as |
| - The body burns more total calories at this | | | | your heart becomes more efficient, you may |
| level, with about the same amount of fat | | | | have to aim for a higher THR because your |
| burning off. | | | | body is working like it should. By using a |
| | | | THR, you enable yourself to set a goal for |
| - This is a good level for weight management. | | | | your workout and monitor it over time! |
| | | | |