Finding your Target Heart Rate

There are many ways to find your target heart rate - a lot of formulas, equations, methods and so forth. The method I like to use is called the Karvonen Formula. It's simple and accurate!

Here it is: This example is for a 30 yr. old woman who is a novice (has had very little fitness experience).

Step 1: 220-age = #(1) Max Heart Rate
ex. 220- 30 = 190

Step 2: #(1) - Resting Heart Rate= #(2)
ex. 190- 62 = 128
(to find out how to determine your resting heart rate scroll down)

Step 3: #(2) x .45 = #(3) and #(2) x .65 = #(4)
ex. 128 x .45 = 57.6 128 x .65 = 83.2
(.45 and .65 should be used for novice indivivuals, for your percentage range, scroll down)

Step 4: Add your Age back into # 4
ex: 57.6 + 30 = 87.6
83.2 + 30 = 113.2

So the target heart range for this woman is 87.6 bpm (beats per minute) and 113.2bpm. Yes, it seems low, but remember this is for a beginner.

How to find your Resting Heart Rate.
Your resting heart rate can be found when your body is completely relaxed. When your body is at this state, place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone. Press lightly. Count your pulse for 30 seconds, then multiply by two.

I have my clients take their heart rates for three consecutive mornings, then find an average of those three results.

At what percentage should you multiply for Step 3?

The numbers above in Step 3: .45 and .65, represent 45% and 65 % of your Max Heart Rate. Plug in the percentages as they apply to you:

Novice: .45 and .65
Intermediate: .50 and .70
Advanced: .65 and .85


How do I use my Target Heart Rate?
Throw out the idea that "if I stay in the fat burning range then I will lose fat". The truth is, these numbers will help condition your cardiovascular system to more effectively pump blood through your heart and throughout your body. Now exceeding your personal ranges before you are ready will in fact place you in an anaerobic training state (one that trains deeper in your muscle tissue). This is not necessarily a bad thing, if you are wanting to train anaerobically. However, when you train anaerobically your body starts producing lactic acid which will cause a burning sensation in your muscles. By staying in your "target heart range" your body can sustain itself longer which enables you to work aerobically and work on endurance. Without getting into too much detail, your fuel sources for aerobic and anaerobic come from different sources. When training aerobically your body utilizes fat and oxygen; when training anaerobically your body uses carbohydrates. If this is all confusing to you, read this paragraph one more time :).

Finding your target heart rate can help prevent overexertion and strain on your cardiovascular system. I recommend purchasing a heart rate monitor to wear while training. A lot of heart rate monitors also have a feature that tells you how many calories you've burned in a given workout! Cool huh? You can find heart rate monitors in many places: Walmart, target, sports store, etc. You position a strap around your chest and wear the watch.

Find your personal target heart rate, and get out there and hit the pavement!