In last week’s article we discussed the importance of training at your target heart rate. This week, we’ll show you how to calculate your target heart rate and some tools you can use to track your heart rate during your training. So let’s get started!
If you missed last week’s discussion where we talked about what target heart rate is, it is the pace at which your heart should be beating in order to reach the level of exertion necessary to consider your exercise as cardiovascular activity. We also discussed that this is the level of exertion where the body begins to use fats as fuel.
Calculating Your Target Heart Rate
One way to calculate the intensity at which you should be training is by using the HRR method with the Karvonen Formula. This formula involves the following basic steps:
Step 1: Subtract your age from 220
Step 2: Determine and subtract your resting heart rate (beats per minute)
Step 3: Multiply this number by 70% (0.7)
Step 4: Add your resting heart rate back in
This method should give you a pretty good estimate of where your heart rate should be during cardiovascular training, which brings us to our next topic:
Tracking Your Heart Rate During Exercise
A great way to track your heart rate during exercise is by using a heart rate monitor device. There is a wide selection of these devices on the market at prices ranging from as low as around $25 to as much as $250. Choosing the one that is right for you is a matter of how fancy you want it and how much you are willing to spend. If you don’t have one yet, you can pick one up at your local fitness store or simply search around online for one that fits your needs and budget.
If you use exercise equipment such as a treadmill or exercise bike you may have noticed that many of them are capable of tracking your heart rate as well. Most of these devices make tracking your heart rate simple and are quite accurate.
So there you have it. You now know how to calculate and track your target heart rate during exercise. Apply this handy tool into your training and your workouts will be more on point toward helping you reach your fitness goals. You’ll also burn more fat when you workout at your target heart rate!
By Wes Young