Do you want to get the most out of those 30 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods of determining target heart rate because it takes into account resting heart rate. Here is how to find your THR.
- Find your resting heart rate
as soon as you wake up. You can do this by counting your pulse for one
minute while still in bed. You may average your heart rate over three
mornings to obtain your average resting heart rate (RHR). Add the
three readings together, and divide that number by three to get the RHR.
For example, (76 + 80 + 78) / 3= 78.
- Find your maximum heart rate
and heart rate reserve.
- Subtract your age from
220. This is your maximum heart rate (HRmax). For example, the
HRmax for a 24-year-old would be 220 - 24 = 196.
- Subtract your RHR from
your HRmax. This is your heart rate reserve (HRmaxRESERVE). For
example, HRmaxRESERVE = 196 - 78 = 118
- When you take your reading for your resting heart rate, make sure to do so the morning after a day where you are rested, as trying to do this after a day of a hard workout can affect your results.
- You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness.
- A rule-of-thumb is that if youre able to sing, youre not working out hard enough. Conversely, if youre not able to talk, youre working out too hard.
- One of the most common ways to take a pulse is to lightly touch the artery on the thumb-side of the wrist, using your index and middle fingers. This is called a radial pulse check.
- You may also place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.
- When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and youll have your heart rate.
- If you are serious about working out and becoming more cardiovascularly fit, you may want to consider purchasing a heart monitor for accurate readings during your workout sessions.
- The target heart rate is an estimate only! If you feel yourself becoming exhausted, then you are working out too hard and should ease off.
- Do not move your fingers in a massaging motion when taking your carotid pulse. This can lower blood pressure and cause dizziness.
- If you are just beginning a workout plan, you should consider exerting yourself only enough to reach your THR lower limit.
- Talk with your doctor before beginning any exercise program, especially if you have been leading a sedentary lifestyle.
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