Heart Rate Calculations
When training by yourself it can be hard sometimes to measure exactly how intense your workout should be, especially when it comes to cardiovascular (cardio) training.
The following concepts and formulas are important to understand and they could serve as a guide for your workouts:
· Heart Rate Max: The age-related number of beats per minute of the heart when working at its maximum
· Heart Rate Reserve: Is the difference between resting heart rate and maximum heart rate
· Resting Heart Rate: Is the number of times your heart beats per minute (bpm) while at complete rest. It is an indicator of physical fitness, as your resting heart rate will decrease as your heart becomes stronger with aerobic exercise training.
The following formulas are used for the calculations:
Heart rate max = 220 – age.
Heart rate Reserve = Heart rate max – Resting heart rate.
Target heart rate = (fractional intensity (max HR – resting HR)) + resting HR
Example for a 28 year old
Heart Rate Max = 220-28 = 192 bpm
Resting Heart Rate = 63 bpm
Hear Rate Reserve = 192 – 63 = 129 bpm
80% Training zone = 129 x 0.80 = 103.2 bpm + 63 = 166bpm
70% Training zone = 129x 0.70 = 90.3 bpm + 63 = 153 bpm
65% Training zone = 129 x 0.65 = 83.85bpm + 63 = 147 bpm
55% Training zone = 129 x 0.55 = 70.95 bpm + 63 = 134 bpm
Use this information to train at specific training zones and be able to keep track of it.
Miller, T. (2012). NSCAs guide to tests and assessments. Champaign, IL: Human Kinetics.