Throughout your exercise program, you will experience increases and decreases in your heart rate. The cardiovascular system pumps blood through the body carrying oxygen to the tissues and removing metabolic waste. As your fitness level improves, so will your heart health. Your resting heart rate will decrease allowing your heart to work less while doing the same amount of work. Remember your heart is a muscle and needs to be worked just as your biceps, quadriceps and abdominals.
Significance
Measuring your heart rate allows you to monitor your exercise intensity to ensure you work out at a level appropriate for your goals. Let your fitness level determine what level of exercise is appropriate for you. A new exerciser should stay near the lower end of the recommended range whereas an experienced person will push towards the upper limit. By using heart rate to measure exercise intensity, your workouts become safer and more effective.
Important Numbers
To determine your heart rate range using the Karvonen Formula, you first need to find your resting heart rate. Upon waking in the morning, measure your heart rate on your neck for 60 seconds to determine your resting heart rate. Next, find your maximum heart rate (MHR) by subtracting your age from 220. Take this number and determine your heart rate reserve (HRR) by subtracting your resting heart rate (RHR) from it.
Calculating
The Karvonen Formula is the most accurate and widely accepted equation for determining heart rate training zone. It uses your HRR, RHR and MHR to accurately predict your specific range. Take your HRR and multiply by 60 percent and 90 percent to determine your zone. After multiplying, add back your RHR to each number. You have now calculated your target heart rate zone.
Recommended Range
Range for your heart rate varies based on the type of exercise--aerobic or anaerobic. Your aerobic zone, previously called the fat burning zone, falls between 60 percent and 80 percent of your maximum heart rate. In this zone, you can sustain your intensity for a fairly extended period of time. Anaerobic zones fall between 80 percent and 90 percent and happen during short, intense bursts of activity. Sprinting and heavy weight lifting fall under this category. Although you know your zone, be sure to still monitor your intensity based on how you feel.
Changes
During any workout, include a warm-up to allow your heart rate to gradually increase. As you go through your workout, you will notice changes in your heart rate. To determine where your heart rate should be, first set a goal for what type of workout you want to perform. Interval training utilizes variations in heart rate, fluctuating between the aerobic zone and anaerobic zone. As you near the end of your workout, gradually bring your heart rate down as part of a cool-down.
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