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How to Calculate Your Target Heart Rate
Edited by Susie Northpaw, Ben Rubenstein, Krystle C., Imperatrix and 60 others http://www.wikihow.com/index.php?title=Calculate-Your-Target-Heart-Rate&action=edit
Do you want to get the most out of those 35 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 to determine target heart rate because it takes into account resting heart rate. Here's how to find your THR.
1. 1Find 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,
(62 + 65 + 63) / 3= 63.
Find your maximum heart rate and heart rate reserve.
your age from 220. This is your maximum heart rate (HRmax). For
example, the HRmax for a 40-year-old would be
220 - 40 = 180.
your RHR from your HRmax. This is your heart rate reserve
(HRmaxRESERVE). For example,
HRmaxRESERVE = 180 - 63 = 117
Calculate the lower limit of your
60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For
(117 * 0.6) + 63 = 133.
Calculate the upper limit of your
80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For
(117 * 0.8) + 63 = 157.
(133 + 157) / 2 = 145 (You can get the same result by simply multiplying HRmaxRESERVE by 0.70 and adding to it RHR).