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Target Heart Rate

Page history last edited by PBworks 13 years, 4 months ago

Target Heart Rate


To make this more scientific, and less based upon "norms", but specific to you, you can use the Karvonen formula.  This is probably still not the last word on the subject, but it addresses Dr. Haskell's comments about smokers and heart disease patients.


First, calculate Maximum heart-rate:


             male:    MaxHr = 220 - age

             female  MaxHr = 226 - age.


Now measure your resting pulse.  On 3 consecutive mornings, take your pulse first thing and average the three to get a measure.


Now Calculate Heart Rate Reserve (HRR) as the difference between these two:


              HRR = MaxHr - RestingHr


The four zones are then defined as a percentage of HRR, so:


Target Zone 1 (Warm-up) = RestingHr + (.55 x HRR)

Target Zone 2 (Fat Burning) = Resting Hr + (.65 x HRR)

Target Zone 3 (Endurance training) = Resting Hr + (.75 x HRR)

Target Zone 4 (Performance training) = Resting HR + (.85 x HRR)


Generally it holds that each zone centres around these points, so Warm-up runs from .5 to .6 of HRR.


As you move up the zones, you burn more calories, but less of them from fat, since the body needs a more immediate supply of energy.


Target Heart Rate Chart: http://www.ifafitness.com/book1/hr-charts.htm




Target Heart Rate isn´t all that accurate. The guy who created the term stated in The New York Times Health Page (April 24, 2001) that

"I’ve kind of laughed about it over the years," Dr. Haskell toldKolata. "[The formula] was never supposed to be an absolute guide to rule people’s training."


The formula was devised in 1970 by Dr. William Haskell while trying to determine a safe level of exertion for heart disease patients. They culled data from about 10 studies and came up with the formula more or less off the cuff. Haskell, who is now a professor of medicine at Stanford, says the subjects in the studies were never meant to be a representative sample of the general population;most wereunder 55 and some were smokers or had heart disease.




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