Is there a definitive way to calculate a target heart rate for a cardiovascular workout?
In one book I read, the target heart rate for a cardiovascular workout for a person my age (36) was somewhat lower (10-15bpm) than the rate listed on some of the machines I'm familiar with at the gym. I've also seen the range differ slightly from one brand of machine to another. So, I'm slightly confused about this. I don't want to overdo it, but I also don't want to underdo it.
Is there definitive information available (e.g. a study or paper) that details the correct approach to estimating one's target heart rate range?
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Don't rely so much on the 'target' heart rate zones.
Lets say the 'fat burning zone' is at 70% of your max, that does'nt mean you'll burn more calories at that rate than if you were at 80%, it means you'll get slightly more benefit per effort you put in. Your NET calories burnt will still be higher at the end of a workout of the same length if your heart rate was 80% than if it was at 70%. Its all relative.
Anyway my point is dont use it as an excuse to not train hard. Push yourself.
Yes. Your target heart rate is based on a percentage of your maximum heart rate. The formula is:
(((220 - Age) - RHR) * 0.7) + RHR
This formula will figure for 70% of your maximum based on the Karvonen Method. Your Resting Heart Rate (RHR) should be averaged over a few days (3-5). You should take it upon waking, before getting out of bed, and count total beats for one minute.
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