To find your target heart rate zone, you first have to know your max heart rate. The simplest way to determine that is to subtract your age from 220. That number is a general guideline for your max heart rate. Then multiply that number times the percentage listed in the exercise heart rate zone you want to be in.
What are 2 ways to approximate your target heart rate range?
Once you’ve figured your maximum heart rate, you can find your target healthy heart rate range by multiplying your maximum heart rate by 65 percent (0.65) to find the low end of that range and multiply your maximum heart rate by 85 percent (0.85) to find the high end of the range.
What are the two heart rate zones?
Key Target Zones
Heart rate training is based on training at intensity zones that are determined from the percentage of your maximum heart rate. When you train at the right intensity, you’ll get the effect you’re looking for.
Which method of determining a target heart rate zone is more accurate?
The easiest and safest way to calculate your maximum heart rate is using the Karvonen Method: 220 – your age = your maximum heart rate. This method is accurate enough for most people and is a good starting point to base your heart rate zone training.
How do you find your target heart rate range?
To find your target heart rate, multiply your maximum heart rate by 0.50. This will give you the low range number. Then, multiply your maximum heart rate by 0.75. This will give you the high range number.
How do you find your target heart rate example?
To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm). The 64% and 76% levels would be: 64% level: 170 x 0.64 = 109 bpm, and.
What is target heart rate zone definition?
Your target heart rate is 50 to 85 percent of your maximum heart rate. It is the level at which your heart is beating with moderate to high intensity. To determine your maximum heart rate, take 220 and subtract your age.
What is Zone 2 training running?
Zone 2 is meant for runs under 90 minutes; these longer, slower efforts serve as aerobic conditioning for distance runs, says Milton. It’s also the zone that improves your body’s ability to use fat for energy (i.e. burn fat), which makes it good for weight loss (if that’s your goal).
How do you calculate target heart rate using Karvonen formula?
The Karvonen formula is your heart rate reserve multiplied by the percentage of intensity plus your resting heart rate.
For example, a 50-year-old with a resting heart rate of 65 would calculate as follows:
- 220 – 50 = 170 for HRmax.
- 170 – 65 = 105 for RHR.
- [105 x 0.75 (max intensity)] + 65 = about 144 bpm.
What is the target zone of aerobic activity?
You can improve aerobic fitness by working in your aerobic target zone. This is found between 60-80% of your MHR. You cross your aerobic threshold, the heart rate above which you gain aerobic fitness, at 60% of our MHR.