subject: Heart Rate Calculator, Get The Best Out Of Cardio Using The Karnoven Formula [print this page] Cardiovascular exercises or cardio are workouts that move the large muscles and increase the heart rate. Jogging, swimming, cycling and dancing are just some examples. Remember that even short exercises are better than having none at all. When you have become accustomed to exercising everyday, the next question is, how much intensity should you give in each workout?
Most exercisers, especially athletes, use a heart rate calculator to monitor the intensity of their training. A heart rate calculator uses the Karnoven formula, which calculates a persons exercise heart rate and helps estimate the right target heart rate zone. This equation, which was formulated by a Scandinavian physiologist, presented the variable called heart rate reserve. Heart rate reserve (HRR) is the difference between a persons maximum heart rate and resting heart rate. The heart rate of a person when he is at rest is called resting heart rate (RHR). On the other hand, Max HR is the fastest rate the heart can beat for one minute.
Most experts suggest that you keep your heart rate at around 60 to 85 percent of your maximum heart rate (Max HR). If you need to compute for the Max HR, use the formula 220 minus age (220 minus age) multiplied by sixty or eighty-five percent. For example, if you are 30 years old, you would subtract 30 from 220, which would give you a Max HR of 190. Next, multiply the result by 60 to 85 percent of your Max HR, which would give you 114 or 162. This means that 116 bpm and 162 bpm is the 60 percent and 85 percent of your Max HR, respectively.
When a person decides to start on an exercise program, use the lower number first ( sixty-percent) to calculate for the target heart rate. This is particularly true for novice exercisers. The lower number is used to avoid injury during exercise. Using the Karnoven method, the total heart rate is a result of maximum heart rate minus resting heart rate; then, multiply the difference by sixty percent and add to resting heart rate.
And so, given the example that youre 30 years of age with a RHR of 65, this equation would give you a THR of 140 bpm. Then as you increase your exercise over time, you might want to use the higher number (eighty-five percent) to calculate your THR. Again, using the Karnoven method, this would give you a THR of 171 bpm. Staying within this range which is between 140 bpm171 bpm will help you work most effectively during your cardio workouts.
A heart rate calculator benefits most, if not all, exercisers. One can find quite a few heart rate calculators on the internet which can be used right away to get the target heart rate. Knowing the Karnoven heart rate calculator by heart, however, helps you understand the rationale behind the equation and where these target heart rates are coming from.
