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Heart rate calculatorTarget heart rate zone (training zone) is the range between 60% and 80% of maximum heart rate. Working within this zone gives the maximum health and fat-burning benefits from cardiovascular activity. Maximum heart rate is the upper limit of what your cardiovascular system can handle during physical activity. To calculate target heart rate various methods are used. Following information is needed to calculate target heart rate zone:
i) Calculating Resting Heart Rate:
1. Before getting out of bed in the morning, pulse to be counted either on wrist
(radial pulse) or on the side neck (carotid pulse).
2. Count the number of beats, starting with zero, for one minute.
3. To help assure accuracy, take resting heart rate three mornings in a row and average the 3 heart rates together.
ii) Intensity Level:
Another factor in finding your training heart rate zone is determining the intensity level at which to exercise. As a general rule, one should exercise at intensity of 50% - 85% of his/her heart rate reserve. Coach will be the right person to decide on intensity zone. A rough guideline is as follows:
1. Beginner or low fitness level 50% - 60%;
2. Average fitness level 60% - 70%;
3. High fitness level 75% - 85%.
iii) Maximum Heart Rate (MHR)
Any of the two formulas can be used to calculate MHR.
A) Maximum Heart Rate= (220 - Age)
The formula given below is supposed to be accurate then formula stated above:
B) Females MHR = [209 - (age * 0.7)]
Males MHR = [214 - (age * 0.8)]
Once information is collected to calculate target heart rate following formula is used:
1. The Karvonen Formula:
Training Heart Rate=[(Max Heart Rate - Rest Heart Rate) X (Intensity) + Rest Heart Rate]
2. Borg Scale: Ratings of Perceived Exertion (RPE): This is a subjective method it allows to rate how tired a person is feeling when working. RPE can be the primary means of measuring exercise intensity in people with medical conditions like:
1. Taking beta-blocking medications;
2. Cardiac patients;
3. Diabetic patients;
4. Pregnant women.
On a scale of 0 - 10, rate how a person is feeling in terms of exercise fatigue, includes both physical and mental status. Person should be exercising between an RPE of 4 and an RPE of 5 or 6. Following table is used to determine the intensity level:
0 ----Nothing at all;
0.5 ----------. Very, very weak;
1-----Very weak
2----------Weak
3 --------Moderate
4-----------Somewhat strong
5-------------Strong
6
7---------------Very strong
8
9
10----------. Very, very strong (Maximal)
The above stated two methods can give the target training zone.
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