The goal of cardiovascular exercise is to raise your heart rate, not just burn calories or lose weight. By raising your heart rate, you not only get the results you want, but also improve your health and body function. There are two quick methods to calculate your target heart rate zone to make your cardio workouts more effective.
Target Heart Rate Zone
Your target heart rate zone is approximately 50 to 85 percent of your maximum heart rate. Exercising in this range ensures that you are pushing your heart and body hard enough to cause physical adaptations such as improved cardiovascular fitness, lower resting heart rate and increased cardiovascular endurance, according to Purdue University. Training on the lower end of your zone is a more moderate workout and is good for building an aerobic base. Training on the upper end of your zone is more difficult and increases the benefits from your workouts.
Age-predicted Maximum Heart Rate Zone
A basic method of determining target heart rate zones uses your age-predicted maximum heart rate. Simply subtract your age from 220. Multiply the result by 50 percent to determine the low end of your training zone, and multiply the result by 85 percent for the high end of your training zone. For example, a 30-year-old man would subtract 30 from 220 for a result of 190. Multiplying 190 by 50 percent yields a low end target heart rate of 95 beats per minute, and multiplying 190 by 85 percent results in a high end target heart rate of 161 beats per minute. This method is not as accurate but good for a quick, easy estimate, according to the Cleveland Clinic.
Karvonen Method
The Karvonen Method is more accurate than the age-predicted because it takes into account your resting heart rate. First take your resting heart rate by counting your pulse for one full minute. Try to do this in the morning before you get out of bed for the most accurate count. Subtract your age from 220 for your maximum heart rate. Subtract your RHR from your MHR for the heart rate reserve. Multiply your HRR by 50 percent and add in your RHR for the low end of your training zone. Multiply HRR by 85 percent and add RHR for the high end of your training zone. For example, the same 30-year-old man has an RHR of 60 beats per minute. Subtract 30 from 220 and then subtract 60 for a HRR of 130. Multiply 130 by 50 percent and add the RHR of 60 for a low end of 125 bpm. Multiply 130 by 85 percent and add 60 for a high end of 170 bpm.
Considerations
Training in a target heart rate zone is not appropriate for all people. If you are on certain medications such as a beta blocker for blood pressure, your heart rate is controlled by the medication. It will go only so high to reduce the risk of a cardiac event. In this instance, go by how you feel, not your heart rate.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Cleveland Clinic: Pulse and Target Heart Rate
- Purdue University: Wellness Department --- Target Heart Rate Zone Training
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