What’s so important about target heart rate?
Target heart rate is used to guide an individual in estimating the intensity of their aerobic workout. Anyone who exercises will benefit from its use because it will enable him or her to gain a greater advantage on reaching his or her fitness goals.
Not knowing one’s target heart rate during exercise can be a major drawback. If a person stays under their target rate they have done very little to condition their heart. If they exceed their target rate and over-exert the heart they could be setting themselves up for a heart attack.
Seniors take heed
The older an individual becomes the more danger there is for such an event to occur so for seniors performing aerobic activities it is highly advised to learn this concept and always utilize it when conditioning your heart.
There are different ways to determine target heart rate. One of the easiest and most followed formula is that of the Karvonen method. Follow the steps below and apply them to memory to increase the productivity and safety of your aerobic workout.
Age and resting heart rate factors into the formula below so for a proper example to be shown a hypothetical age of 72 and a resting heart rate of 67 will be used.
Here are a few terms to note:
- Target heart rate (THR)
- Heart rate max (HRmax)
- Heart rate rest (HRrest)
- Beats per minute (bpm)
- Intensity (a minimum and maximum percentage figure)
Easy steps to calculate target heart rate
- HRmax = 220 – age
- HR max = 220 – 72 = 148
- HRmax = 148bpm
- Now find the target range within that maximum.
- 50% intensity = 148 x 0.50
- 85% intensity = 148 x 0.85
- THR = ((HRmax – HRrest) % intensity) + HRrest
- THR = ((148 – 67 x 0.50) + 67
- THR = (81 x 0.50) + 67
- THR = 40.5 + 67 = 107.5
- THR = 107.5bpm this is your target heart rate at 50% intensity
- THR = ((148 – 67) 0.85) + 67
- THR = (81 x 0.85) + 67
- THR = 68.85 +67 = 135.85
- THR = 135.85bpm this is your target heart rate at 85% intensity
The target heart rate range for a person who is 72 having a resting heart rate of 67 is 107-136bpm.
After claculating your THR mid-way through your work out palpate the thumb side of your wrist and count your heart beats for 15 seconds multiply number of beats x 4 to be sure you are within your appropriate range.
Local seniors and young adults, learn more about your health. Visit a mobile health fair. Not local to the area? Add zip and find out when they will be near you. Live exhilarated and keep a safe and happy heart.