Equipment To Use :
Equipment To Use You can calculate your heart rate while doing different types of training such as:
Running on the treadmill
Working on the elliptical
During spin classes
While biking to work
3 Methods of Training :
3 Methods of Training 3 Different methods that are recommended for HR Training
Karvonen Formula
Talk-Test Method
Rating of Perceived Exertion (Borg Scale)
Karvonen Formula :
Karvonen Formula Beginner or low Fitness Level:
50% - 60%
Average Fitness Level:
60% - 70%
High Fitness Level:
75% - 85%
Formula
220 – Age = Maximum Heart Rate
Max HR – Resting HR x Intensity + Resting HR = Training HR
Definition of Karvonen Formula :
Definition of Karvonen Formula Heart rate reserve formula and it is one of the most effective methods used to calculate training HR.
The formula factors in your resting heart rate, therefore, you will need to determine your Resting Heart Rate before starting your work out.
Resting Heart Rate :
Resting Heart Rate Take radial(wrist) or carotid (neck) pulse prior to getting out of bed.
Count the number of beats, starting with zero, for one minute.
Use stop watch or second hand on watch.
Find your pulse and start counting when the minute number changes the first time, counting when it changes again.
Take resting HR 3 mornings and average that number for accuracy.
Gauging Intensity Level :
Gauging Intensity Level Periodically, take your pulse during your exercise session.
Easiest location is the carotid pulse at this time.
Count the number of beats, for six seconds and multiply by 10 to get the number of times your heart is beating per minute.