Find Your Target Heart Rate

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Find Your Target Heart Rate Determine your resting heart rate If your curious about the effectiveness of your workouts, one way to test that is by using your target heart rate zone (THR). Knowing your THR zone can help you pace yourself so you burn calories without tiring out too quickly. The most common way to find out your THR is to use a formula, though it's important to remember that formulas aren't always 100% accurate. Also, certain medications can affect heart rate so check with your doctor about monitoring exercise intensity if you fall into this category. In this step-by-step, you'll

learn how to calculate your THR zone and how to use it. Your first step is to find your resting heart rate (RHR) which is a measure of your basic fitness level. Before you get out of bed in the morning, take your pulse for 1 full minute, counting each heart beat to find your beats per minute (bpm). To take your pulse, use one of the following methods:1. Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly.2. Place your index and middle fingers over the outside of your opposite wrist, just below the base of your thumb. For a more accurate measurement, take your pulse for 3 mornings and take an average. A normal RHR for adults is between 60-100, although exercisers and athletes may have lower RHR (the lower it is, the more fit you are). If your RHR is over 100, you should call your doctor to get checked out. Find the low end of your target heart rate zone In step one, you found your resting heart rate (RHR). You'll use this number to find your target heart rate zone using the Karvonen formula, a measure of your heart rate reserve. Using this formula, we'll calculate a THR zone between 50% and 85% of your heart rate reserve. To calculate the low end of your THR zone, 50% of your heart rate reserve, you'll use the following formula:220 - (your age) = Max Heart Rate (MaxHR)MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)HRR x 50% = training range %training range % + resting heart rate = low end of THR zoneThe following example shows the low end of a THR for a 35 year old person with a resting heart rate of 60 bpm:220 - 35 = 185185 - 60 = 125125 x 50%= 62.562.5 + 60 = 123 beats per minuteFor this person, their low end THR starts at 123 bpm. Make a note of your own heart rate and go on to the next step: calculating the high end (85%) of your THR zone. Find the high end of your target heart rate zone In the previous step, you used the Karvonen Formula to calculate the lower end of your THR zone. Now you'll use the same formula to calculate the higher end. Once again, all you need is your age and your resting heart rate: 220 - (your age) = Max Heart Rate (MaxHR)MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)HRR x 85% = training range %training range % + RHR = high end of your THR zoneThe following example shows the high end of a THR for a 35 year old person with a resting heart rate of 60 bpm:220 - 35 = 185185 - 60 = 125125 x 85%= 106.25106.25 + 60 = 166 beats per minuteYou should now have two numbers that will range somewhere between 120-180 beats per minute,

depending on your age and resting heart rate. Your next step is to figure out how to use these numbers in your workout to make sure you're working at the right intensity. Suzi List Owner health/ http://360./suziesgoats What is a weed? A plant whose virtues have not yet been discovered.

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