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# Heart Rates!

Posted Jul 10 2010 9:12pm 2 Comments

So you wanna know how well off you are for your heart rate and if you’re normal? Heres how, and you don’t even need an expensive heart rate monitor to determine it. However, they are always a great tool to have around!

The Karvonen Method is use to determine your maximal heart rate reserver and your target heart rate. It’s fairly easy to determine.

Take your heart rate at rest and at your maximal output, save these numbers. Typically you can use the talk test to determine your max. Which means, if you cant talk after exercise bouts because you’re breathing to heavily, you’re at max. You take your heart rate by placing your fingers on your neck, finding the pulse and counting the beats in one minute.

Mine is 77bpm at rest, and I haven’t actually gotten a good max number yet recently. My normal exercise heart rate is 110 though! So for this I will use an average number for my maximal based on my fitness level and age, which is around 188.

To find the maximal heart rate reserve, the resting heart rate is subtracted from the maximal heart rate.

Maximal heart rate reserve= HRmax – HRrest

111=188max – 77rest

So my Max Heart Rate Reserver is 111.

The Target Heart Rate is found by multiplying the maximal heart rate reserve by the decimal value of the percentage desired, then and adding the Resting heart rate.

THRX%=HRrest+0.X(HRmax-HRrest)

So for my target heart rate at 65% of reserve the following equation is used:

149.15 =77rest+0.65(188max-77rest)

My THR at 65% = 149.15

And for my target heart rate at 85%:

171.35 =77rest+0.85(188max-77rest)

My THR at 85% = 171.35

So, are you in a safe zone or do you need to go have a chat with your doctor? Here are some averages from the American Heart Association . Take care of your heart!

 Age Target HR Zone 50–85 % Average Maximum Heart Rate 100 % 20 years 100–170 beats per minute 200 beats per minute 25 years 98–166 beats per minute 195 beats per minute 30 years 95–162 beats per minute 190 beats per minute 35 years 93–157 beats per minute 185 beats per minute 40 years 90–153 beats per minute 180 beats per minute 45 years 88–149 beats per minute 175 beats per minute 50 years 85–145 beats per minute 170 beats per minute 55 years 83–140 beats per minute 165 beats per minute 60 years 80–136 beats per minute 160 beats per minute 65 years 78–132 beats per minute 155 beats per minute 70 years 75–128 beats per minute 150 beats per minute