The Karvonen formula is an excellent approach for determining a more precise target heart rate for exercising within specific heart rate zones. This formula takes your resting heart rate into account, resulting in a more personalized outcome.
For example, for a 25 yr old who has a resting heart rate of 65, wanting to know his training heart rate for the intensity level 60% - 70%.
His Minimum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute
His Maximum Training Heart Rate:
220 - 25 (Age) = 195
195 - 65 (Rest. HR) = 130
130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute
His training heart rate zone will therefore be 143-156 beats per minute.
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