Video:How to Calculate Your Target Heart Rate Using the Karvonen Formulawith Dave Quevedo
Exercising at your target heart rate will ensure an efficient workout. Learn how to calculate your target heart rate zone with the Karvonen formula.See Transcript
Transcript:How to Calculate Your Target Heart Rate Using the Karvonen Formula
Hi I'm Dave Quevedo from DaveQ Fitness. Today for About.com I'm going to show you how to calculate your target heart rate using the Karvonen Formula.
Find Your Resting Heart Rate
This is actually one of the more accurate ways to calculate your target heart rate and it's actually very simple once you have the proper math for it. What we're going to do is , I've broken it down for you already, we're going to use 220, which is your maximum heart rate, minus your age.
For example we're going to use an individual who's about forty years old and has a resting heart rate of roughly seventy. To get your resting heart rate it's very simple. All you want to do is lie down on a sofa or your bed and take your pulse. Index finger right above your thumb right here and just count how many beats that you have in ten seconds. Multiply that number by six and voila! Very simple way to get your resting heart rate.
Find Your Heart Rate Zone
Multiply that times the intensity level we're going to be at, I'll do the upper range and I"ll do the lower range for you, and then you're going to add that resting heart rate of seventy right back in. And that's going to give your parameters in which you want to be in.
So I've broken down the math already for you here today. So we have 220 - 40 which is, how old the person is, the subject is, and that's going to give you a number of180. So you take 180 minus that resting heart rate of 70. Multiply that times a lower range of 50% or .5. It shows you 50% because that's where you ideally want to be at. Where you can consider yourself actually working out.
This is the lower range of fifty percent so it's .50 and then you get the number here and add your resting heart rate of 70 right back to that. Give you a magic number of 125 bpm's and that's the low range. So if you were forty years old and a resting heart rate of 70, about a 125 beats per minute is what you can say your doing considering working out. That's your rest range.
Know Your Safe Upper Heart Rate
Now to do the upper range for safety reasons where just going to do about 85% or point eight five. If you haven't been working out for a while I would not recommend going up past .85 or 85% of your max heart rate. Alright, we're going to get back to this number. It's the same calculation up until this point you're just going to multiple that times .85 add back your resting heart rate of 70 and that's going to give you one 163 beats per minutes. And that's your upper range, it's about 85%. So it really gives you a nice range of where you want to be in terms of your activity level.
And once again if you haven't been exercising for quite some time I really wouldn't recommend going above that eight five percent rate. But here you have it. Lower range of one twenty five, upper range of one sixty three.For more information about exercise please visit About.com.