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.
So for my target heart rate at 65% of reserve the following equation is used:
My THR at 65% = 149.15
And for my target heart rate at 85%:
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!
Another useful measure is recovery heart rate, a measure of how quickly heart returns to resting state. It's good if ones heart rate returns to normal values at rest within 10 to 15 minutes after exercise, decreasing by 15 to 25 beats per minute. If one is out of shape the rate is 12 or less.