How to calculate your heart rate.

Running the Lake 

Do you know what your exercise training zone(s) should be? Below is a formula you can use to calculate your specific heart rate and figure out what your exercise training zones should be when you are being active. This formula is expressed as a range that has a low and high number.

Every 1 - 2  a month re-check your heart rate. Try to keep your records of the dates and times as consistent as possible.  ( i.e once every two weeks , Tuesday 7:15 am. )

Here is a sample formula for calculating your training heart rate. It's called the Karvonen Method:

Age-Predicted Max Heart Rate ( APMHr ) = 220 -Your age
Heart Rate Reserve ( Hrr ) = APMHr - your current Resting Heart Rate ( Rhr )
Target Heart Rate ( THr ) = ( Hrr x % of exercise intensity ) + ( Rhr )

How to calculate your resting heart rate (Rhr): Take your index finger and place it either on your neck ( carotid artery )

Right carotid artery

or by your wrist (Radial artery)

Left Radial Artery

Apply light pressure and count the # of beats starting with zero in either 10 or 15 sec. Multiply your respective count times the # it takes to make a minute. i.e 15 beats in 10 sec x 6, or 15 beats in 15 sec x 4,

Start between 45- 85% to determine exercise intensity so as to determine your aerobic training zones.

proper Heart rate signal

We will use me (Abu) as an example:

(APMhr) = 220 - 48 (age) = 172 bpm
(RHr) = 68 bpm
(HRr) = 172 - 68 = 104

104 x .50 + 68 = 120
104 x .70 + 68 = 140.8 ( round up 141 b.p.m )

Based on the above formula I should have a low and high heart rate between 120 - 141 b.p.m.  I can be slightly below or slightly above these zones based upon the intensity of the activity.

My personal goal is to stay between my above zones and allow for a range (+/-) 5 -10 b.p.m below and above my specific low and high exercise training zones. (i.e 110 - 115 - (120) - 125 - 130  /  130 - 135 - (140) - 145 - 150

You'll need to modify this number due to two things. As you get more in shape and as your training environment changes. i.e walking to running, flats to hills.

Herat rate monitor

Using a heart rate monitor will help you walk 10,000 steps per day between your minimum and maximum heart rate exercise training zones.

If you need additional help calculating your training zone we can do so @ your next visit.

Regards

NEXT LEVEL Fitness
Dr. Pigott