How To Calculate Your Heart Rate For Maximum Workout Efficiency
http://www.healthmantra.net/articles/12043/1/How-To-Calculate-Your-Heart-Rate-For-Maximum-Workout-Efficiency/Page1.html
Dane Fletcher
Dane Fletcher is the most innovative and prominent Steroid guru in the world. To read more of his work on Steroids visit http://www.SteroidsToday.com. By Dane Fletcher
Published on 11/16/2008
When working out, it is actually very important to monitor your heart rate. Your heart rate can tell you how much you're really benefiting from a workout in the first place.
When you are doing cardio exercises to burn fat, you will want to maintain the target range of 60-80% of your maximum heart rate. If your goal is to increase your stamina and aerobic capabilities, you want to aim for 85%. But the question is, how do you determine your maximum heart rate for a safe workout?
Previously, the formula used for this was 220 minus your current age will equal you maximum heart rate. However, not everyone should be clumped under this for more accuracy. There are people out there that are in their 50's and have a maximum heart rate of 180, when according to the aforementioned calculations, it should really be around 165. What this means is that there should be a more accurate way to calculate your maximum heart rate to get the best potential and benefit from your workout.
Harvard did a published study and explained this which sheds some light on what you should really do. Some Colorado scientists did an exercise reality check and reviewed the results of nearly 19,000 men and women of all ages. Based on their findings, the data came up with a new formula.
Under the new formula you should determine your maximum heart rate by taking 208, subtracting your whole numbered age and multiplying by 0.7. Like this:
Maximum Heart Rate=208-(0.7 x Age)
This formula can be applied to most healthy men and women from 18 to 80.
With all of the testing this formula proves to be more accurate for most. There are also a lot of on-line MHR calculators that you can use to help determine your MHR in order for you to reach your target heart range or THR. Something this new formula also takes into consideration is what your resting heart rate was before exercise.
The following is an example table format on the old formula versus the new formula to give you an idea of the differences:
Age Old Max New Max 70% 85%
20 200 194 136 165
25 195 191 134 162
30 190 187 131 159
35 185 184 129 156
40 180 180 129 156
45 175 177 124 150
50 170 173 121 147
55 165 170 119 145
60 160 166 116 141
65 155 163 114 139
70 150 159 111 135
Additionally, the more accurate calculator you will want to search for is called the Karvonen calculator. This follows the new formula while taking your resting heart rate into consideration as well. But if you are a math whiz, then you should be able to do the calculation in your head, no problem.
Previously, the formula used for this was 220 minus your current age will equal you maximum heart rate. However, not everyone should be clumped under this for more accuracy. There are people out there that are in their 50's and have a maximum heart rate of 180, when according to the aforementioned calculations, it should really be around 165. What this means is that there should be a more accurate way to calculate your maximum heart rate to get the best potential and benefit from your workout.
Harvard did a published study and explained this which sheds some light on what you should really do. Some Colorado scientists did an exercise reality check and reviewed the results of nearly 19,000 men and women of all ages. Based on their findings, the data came up with a new formula.
Under the new formula you should determine your maximum heart rate by taking 208, subtracting your whole numbered age and multiplying by 0.7. Like this:
Maximum Heart Rate=208-(0.7 x Age)
This formula can be applied to most healthy men and women from 18 to 80.
With all of the testing this formula proves to be more accurate for most. There are also a lot of on-line MHR calculators that you can use to help determine your MHR in order for you to reach your target heart range or THR. Something this new formula also takes into consideration is what your resting heart rate was before exercise.
The following is an example table format on the old formula versus the new formula to give you an idea of the differences:
Age Old Max New Max 70% 85%
20 200 194 136 165
25 195 191 134 162
30 190 187 131 159
35 185 184 129 156
40 180 180 129 156
45 175 177 124 150
50 170 173 121 147
55 165 170 119 145
60 160 166 116 141
65 155 163 114 139
70 150 159 111 135
Additionally, the more accurate calculator you will want to search for is called the Karvonen calculator. This follows the new formula while taking your resting heart rate into consideration as well. But if you are a math whiz, then you should be able to do the calculation in your head, no problem.