What is target heart rate, why is it important, and how do you know what it is?
Your target heart rate is the range of heartbeats per minute (bpm) at which your heart should be beating during exercise. Your target heart rate is an important factor to consider when designing an exercise program, as it can help you ensure that you are working at the right intensity to achieve your fitness goals.
There are several methods for calculating your target heart rate, including the Karvonen formula and the age-predicted maximal heart rate method.
The Karvonen formula is a more accurate method for calculating your target heart rate, as it takes into account your resting heart rate. To use the Karvonen formula, you will need to know your resting heart rate and your maximum heart rate (which can be estimated using the age-predicted maximal heart rate method). Once you have these values, you can use the following equation to calculate your target heart rate:
((maximum heart rate - resting heart rate) x intensity) + resting heart rate = target heart rate
Intensity is expressed as a percentage, and is the level of effort you want to achieve during your workout. For example, if you want to work at a moderate intensity, you might use an intensity of 65%.
The age-predicted maximal heart rate method is a simpler way to estimate your target heart rate, but it is less accurate than the Karvonen formula. To use this method, you can use the following equation:
220 - your age = maximum heart rate
Once you know your maximum heart rate, you can use the same intensity percentages as in the Karvonen formula to calculate your target heart rate.
In conclusion, your target heart rate is the range of heartbeats per minute at which your heart should be beating during exercise. There are several methods for calculating your target heart rate, including the Karvonen formula and the age-predicted maximal heart rate method. By knowing your target heart rate, you can ensure that you are working at the right intensity to achieve your fitness goals.
