When you exercise, your heart rate increases proportionately to the intensity of the exercise. A moderate-pace exercise is 40% to 60% of your maximum heart rate, while a vigorous-pace exercise is 60% to 80% of your maximum heart rate. The Karvonen method is considered one of the most accurate equations for calculating target heart rate because it factors in individual differences in resting heart rate.
Resting Heart Rate
First, establish your resting heart rate. Typically, resting heart rate is between 60 and 80 beats per minute, but it varies among individuals. Resting heart rate should be taken first thing in the morning before you get out of bed. Place two fingers on your wrist beneath your thumb to feel your pulse. Count the beats for 60 seconds. You should take your pulse on three consecutive mornings and determine the average. For instance, (64 + 66 + 65) / 3 = 65 beats per minute.
Maximum Heart Rate
The most widely used method for calculating maximum heart rate is to subtract your age from 220. If you are 30 years old, your maximum heart rate would be 220 - 30 = 190 beats per minute.
Heart Rate Reserve
The next number you need is your heart rate reserve. To find it, subtract your resting heart rate from your maximum heart rate. In the example here, 190 - 65 = 125.
Target Heart Rate
If you want to exercise at a vigorous pace, your target heart rate should be between 60% and 80% of your heart rate reserve plus your resting heart rate; (125 x 0.6) + 65 = 140 is the 60% target heart rate; (125 x 0.8) + 65 = 165 is the 80% target heart rate. Therefore, if you are a 30-year-old with a resting heart rate of 65 beats per minute, you should maintain a heart rate between 140 and 165 beats per minute throughout your workout to sustain a vigorous pace.
References
- "Physiology of Sport and Exercise," Jack H. Wilmore; 2008.
- "ACSM's Advance Exercise Physiology," Lippincott Williams & Wilkins; 2006.
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