Monitoring your heart rate during exercise can provide valuable feedback regarding the effort your body put forth during that exercise session. This is just one of several metrics which are used by professional athletes, coaches, personal trainers, amateur athletes and fitness enthusiasts. Heart rate monitoring is simple and can be done with little or no investment. You should note that using formulas to calculate heart rate training zones is only an educated guess with relatively good accuracy. In order to accurately define training zones, extensive tests such as maximum heart rate stress tests and lactate threshold tests must be performed, but only by extremely qualified professionals.
Cardio Heart Rate
Cardio heart rate refers to the number of times your heart must beat in a one-minute period to sustain work at a cardio level. Within the general fitness enthusiast population, the term "cardio heart rate" is often used interchangeably with aerobic training level. Either term refers to the heart rate parameters most people should keep their hearts working within during exercise sessions to promote general fitness and increase cardiovascular performance. Your heart rate is measured in beats per minute, or bpm.
The Best Way to Monitor
The most effective method of monitoring the heart rate is with the use of a heart rate monitor. There are a number of models and brands available. Monitors can range in price from around $40 to $400. You will need to determine which model will best serve your needs and budget. Some reliable brands include Garmin, Polar, Suunto, and Timex, just to name a few. Generally speaking, monitors with straps that secure across your chest provide the most accurate readings.
Age Predicted Heart Rate Calculation
The age predicted heart rate calculation will allow you to determine your cardio training range based on your age. Your cardio training range is defined as 65 to 80 percent of your age-predicted maximum heart rate, or APMHR.
1) 220 -- (your age) = Your APMHR
2) (APMHR) x .65 = 65 percent of your APMHR. This would represent the lowest number of your cardio training zone.
3) (APMHR) x .80 = 80 percent of your APMHR. This would represent the highest number of your cardio training zone.
For example, a 42-year-old person would have the following calculations:
1) 220 -- 42 = 178 bpm
2) 178 x .65 = 116 bpm
3) 178 x .80 = 142 bpm
This person would strive to keep his heart rate between 116 and 142 bpm during a cardio training session.
Karvonen Formula
The age-predicted formula can work reasonably well for most people. However, it does not take into account varying fitness levels. The Karvonen formula adds in the variable of fitness levels through the inclusion of resting heart rate. Your resting heart rate, RHR, is simply the rate your heart is beating when you are completely at rest, and it is best to take it first thing in the morning before you get out of bed. RHR is a baseline indicator of physical fitness. The lower the resting heart rate, the more efficient your heart is because it is pushing a high volume of blood through with each beat. A less conditioned person will have a higher resting heart rate because the heart must beat more often to move the same amount of blood through the body.
It is helpful to think of the Karvonen formula as an extension of the age-predicted formula presented in Section 3:
1) 220 -- (your age) = Your APMHR
2) APMHR -- RHR = Heart rate reserve, or HRR
3) (HRR x .65) + RHR = 65 percent of your APMHR, or the lowest point of your cardio training zone
4) (HRR x .80) + RHR = 80 percent of your APMHR, or the highest point of your cardio training zone.
Imagine the person in the example above is in excellent condition and has a resting heart rate of 48. Calculation of the zones via the Karvonen formula is as follows:
1) 220 -- 42 = 178
2) 178 -- 48 = 130
3) (130 x .65) + 48 = 133 bpm
4) (130 x .80) + 48 = 152 bpm
Age-predicted only zones are 116 to 142 bpm, while the Karvonen formula zones are 133 to 152 bpm.
Perceived Exertion
Another popular method of determining cardio training zones is the perceived exertion modality. This uses no equipment or monitoring tools and is simply a subjective determination of how one feels during exercise. Generally speaking, to be working in your cardio zone, you will want to be working at a level that is comfortably challenging and can be maintained for a moderate amount of time.
At the bottom of your exertion level, you should feel like you are working at an easy level and could carry on a conversation if needed. At the highest exertion point of the cardio zone, conversation should be possible but challenging. Your breath should be a little labored, and most people describe this level as uncomfortable but manageable for a shorter period of time.
References
- Friel, Joe. The Triathlete's Training Bible.2009.VeloPress.Boulder, CO
- Edwards, Sally. The Heart Rate Monitor Book for Cyclists.2002.Velopress.Boulder, CO
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