Get the most from your workouts by knowing how to gauge your exercise intensity.
Exercising at the correct intensity can help you get the most out of your physical activity, making sure you're not pushing too hard or too little. Calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.
Calculation involves your maximum heart rate (MHR). Your MHR refers to the fastest rate at which your heart will beat in one minute. There are different ways to calculate your target heart rate zone,
Determine your Max heart rate (MHR)
A common formula for calculating these variables is that your maximum heart rate should be roughly 220 beats per minute minus your age.
MHR = 220-age
Experts have come up with a more accurate formula, offered in a study published in Journal, Medicine & Science in Sports & Exercise.
MHR =206.9 - (0.67 x age)
Your MHR has a little difference in all Sports
Things that are load bearing
Running will generally push your heart rate higher, since you have to do more work to overcome gravity.
Cycling, because it has the mechanical assistance of the bike, will generally produce a lower max heart rate.
Swimming, which happens in a pool with zero-impact, may be lower still—since the water is keeping you cool, heat will be less of a factor in raising your HR.
The most popular zone range is 50% to 80% of your maximum heart. This is where you achieve cardio benefits, burn fat, and become fitter.
Finding the right zone for you
Example: Use the simple formula to get MHR and define training zone
Karvonen Method is one of the most effective because it factors in your resting heart rate. Here's how to calculate your target heart rate zone using the Karvonen Method:
Measure your resting heart rate (RHR)
To work out the zone in which you should be training, you first need to determine your resting heart rate. Do this by lying down for 20 minutes and taking a reading of your heart rate – heart rate monitor will do this for you as you sleep overnight.
If your MHR is 185 and RHR t is 65, then the following is how you calculate a 70% zone commonly targeted for fat burn.
- Heart rate reserve=185 – 65 = 120
- Calculate the percentage you’re aiming for based on your heart rate
- Now add RHR to this calculated percentage: 84 + 65 = 149
70% target heart rate zone: [(185 − 65) × 0.7] + 65 = 149 bpm
By exercising within your target training zone, you’ll achieve more in less time. Each zone offers different benefits. It helps coach or athlete to design the overall training program.
If you're using a heart rate monitor to track your intensity, you definitely need your MHR.
SHANREN BEAT 20 is a medical-grade high precision electrocardiogram (ECG) device, which accurately displays the dynamic heart rate, resting electrocardiogram, offers a practical measure for assessing exercise intensity, over threshold warning to reach a physical peak and prevents over training. A built-in storage with recyclable 100 training sessions which also outputs steps, running cadence and calories.
Heart rate training makes use of the fact that the demand for oxygen rises with exercise intensity. Keep an effective control of your heart rate for safe and efficient sports activities.