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