When performing cardiovascular exercise, it is useful to know fast you should be aiming to get your heart beating.
A common method is to use a very simple calculation, which takes into consideration your age, to estimate your maximum heart rate, and then use a given percentage of that maximum.
This calculation is as follows: Max.
heart rate = 220 - age For example, a 30 year old man would calculate his maximum heart rate like so: Max.
heart rate = 220 - 30 = 190 He would then take a percentage of this rate, say 80%, to give him his target heart rate during exercise.
This method is a good estimate, but it does not take into consideration your level of fitness.
However, there is another method, called the Karvonen method, which DOES consider your level of fitness.
It does this by also including your resting heart rate in the calculation - the lower your resting heart rate, the fitter you are, so the higher your target heart rate.
Let's take the example of a 30 year old man with a resting heart rate of 70 bpm, who wants to exercise at 80% of his maximum heart rate.
He would follow these steps to calculate his target heart rate.
1.
Calculate His Maximum Heart Rate This uses the same formula as before, Max.
heart rate = 200 - 30 = 190 2.
Subtract His Resting Heart Rate 190 - 70 = 120 3.
Multiply This By His Target Percentage 120 x 80% = 96 4.
Add This To His Resting Heart Rate 70 + 96 = 166 bpm Although this method is more complicated than the traditional method, it is also a more accurate way of determining your target heart rate.
This means that you will be able to perform more productive workouts, and you will be able to adjust your target heart rate over time, as you get older and, hopefully, fitter.