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Post by SugarBane on Jan 20, 2004 15:50:22 GMT -5
So, how can you know how intense your exercise is? Your heart rate is your body's "speedometer" and an excellent gauge of exercise intensity.
Here's how to calculate your target heart rate range for moderate to high intensity exercise:
The most accurate way to determine what your heart rate range should be while your exercising, is to use the Karvonen equation:
First, determine your theoretical max heart rate (Max HR) by subtracting your age from 220.
Next, determine your resting heart rate (Rest HR) by measuring it first thing in the morning in a seated, resting position.
Then, determine the lower end and upper end of your target heart rate range:
(Max HR - Rest HR) X .60 + Rest HR = lower end (Max HR - Rest HR) X .80 + Rest HR = upper end
For example, if you are 40 years old with a resting heart rate of 60:
Lower end of range
220 - 40 = 180 (Max HR) (180 - 60) X .6 + 60 = lower end of range 120 X .6 + 60 = lower end of range 72 + 60 = 132
Upper end of range
220 - 40 = 180 (Max HR) (180 - 60) X .8 + 60 = upper end of range 120 X .8 + 60 = upper end of range 96 + 60 = 156
So, in this example, your "aerobic training zone" or "target heart rate range" would be 132 to 156 beats per minute. That means that for the majority of your exercise session, your goal should be to maintain your heart rate within that range. If you are just starting your exercise program, you should be at the lower end of the range.
As you become more conditioned, you can move up in the range.
SugarBane
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