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To find a heart-rate range to use for a workout, a baseline should be set. To do this, utilize the Karvonen formula:
220 - age = Age Predicted Maximum Heart Rate
Age Predicted Maximum Heart Rate (APMHR) - Resting Heart Rate = Heart Rate Reserve (HRR)
HRR x percentage of workload + Resting Heart Rate = Target Heart Rate
For example, a 40 year old with a 60 beat per minute resting heart rate who wants to workout in an aerobic conditioning zone (60 percent to 75 percent) would calculate the formula as:
220 - 40 - 60 x.60 + 60 = 132 (for 60 percent range)
220 - 40 - 60 x.75 + 60 = 150 (for 75 percent range)
The aerobic conditioning zone would be 132 to 150 beats per minute.
Now that you can figure out your target ranges, use your heart-rate monitor to track your workouts. - The recovery zone, also known as the fat-burning zone is the exercise range where the heart is beating at roughly 40 percent to 60 percent of the APMHR. By maintaining this range, an individual will utilize fat as the primary source of energy and will be able to exercise for a longer duration. This is also the range one would target as a recovery range during interval training.
- The aerobic zone also known as the cardiovascular conditioning zone is the area where carbohydrates are the primary source of energy. In the aerobic zone one should maintain 60 percent to 75 percent of the APMHR. This is the range where an individual gets the best cardiovascular conditioning results.
- The anaerobic zone also known as the maximal training is the area where simple sugars are the primary source of energy and the work is performed without oxygen. In the anaerobic zone the heart rate is higher than 75 percent of the APMHR. This is the range where an individual would do shorter intervals with rest to achieve muscle strength and or speed.
- Sometimes individuals with conditions such as having a pacemaker, using beta blockers, heart murmurs and several others require that the heart rate stay in a particular range. In this case a doctor will prescribe a specific range for the individual to stay within and will require them to use a heart-rate monitor.
- Before beginning a fitness training program check with your physician or a certified fitness professional.
