Target Cardio Heart Rate
Resting Heart Rate
Your resting heart rate is your pulse when you are sleeping. It can be measured in the first 30 seconds when you wake up (multiplied by 2). Through an effective aerobic training program, your heart will pump blood more efficiently and thus lower your resting heart rate.
Normal Heart Rate
This is the heart rate of an individual who is performing everyday, undemanding activities such as sitting or standing. A normal heart rate is typically around 70 beats per minute, while this can be as low as 50 or 40 bpm for elite athletes.
Training Heart Rate
This is your heart rate while exercising. It is a reflection of activity intensity and the amount of oxygen required. By exercising at specific heart rates, you can achieve certain training effects such as toning and anaerobic / aerobic fitness development.
Maximum Heart Rate
As the name implies, your maximum heart rate is the greatest beats per minute that your heart is capable of performing at. You can obtain an estimation of your maximum heart rate using this formula:
Recovery Heart Rate
This a measurement of your heart rate 2-5 minutes after a workout session while your pulse returns to its normal rate. The time it takes for heart rate to recover is a representation of your cardiovascular fitness. As you progress, this recovery time is reduced.
Heart Rate Training Zones
To acquire the greatest cardio results, in the safest and most effective manner, you should monitor your heart rate and exercise within a certain intensity range. This training zone exists between 60-90% of your maximum heart rate. There are also three formulas that can be used to determine your target heart rate training zone from your age:
This is the quickest, albeit the least accurate method:
Lower Limit = 170 - Age
The intensity range can be modified to accommodate individual differences in cardiovascular fitness. For instance, those new to cardio training can train between 60-75% of their maximum heart rate, while those more experienced can work at a 75-90% intensity.
Upper Limit = (220 - Age) x 0.90
Lower Limit = (220 - Age) x 0.60
The Karvonen Formula is the most accurate of the three equations since it incorporates both the resting and maximum heart rates into its calculations. Again, the workload intensity could be adjusted to one's fitness level.
Upper Limit = 0.85 x [(220 - Age) - Resting HR) + Resting HR
Lower Limit= 0.50 x [(220 - Age) - Resting HR) + Resting HR
Related Pages:
Borg's Perceived Rating of Exertion - Use this simple test as an indicator for how hard you are training.
The Cardiovascular System - Love to run but would like to learn more about how your body functions to keep oxygen and blood running? Look no further.
Cardio Fitness Training - Learn to design an effective cardio fitness program based on your current fitness level and goals.
