[Rocky]

Don't know if this has been posted - couldn't find it on the search. But this is a method of working out your optimum heart rate when doing cardio for fat burning results!

CALCULATING YOUR TARGET HEART RATE TRAINING ZONE USING THE KARVONEN FORMULA

Let’s take a look at this simple formula using Jane B. Fitt:

Step 1: Jane will need the following stats to begin

Age – 38
Resting heart rate (RHR) – Jane did this by taking her pulse and counting the beats per minute for one full minute as soon as she rose out of bed one morning. The average resting heart rate for men is 70 beats per minute while women have an average of 75 beats per minute.
Step 2: Calculate age predicted Maximum heart rate (MHR)

220 – age = predicted max heart rate(MHR)
220 – 38 = 182
Step 3: Calculate resting heart rate (RHR)

True resting heart rate is taken for 1 full minute as soon as you rise out of bed. Jane’s resting heart rate is about average at 72.
Step 4: Subtract resting heart rate from maximum heart rate to get heart rate reserve (HRR)

MHR – RHR = HRR
182 – 72 = 110
Step 5: Multiply HRR by 60 – 80% of your maximum heart rate which will set your upper and lower range limits:

Multiply your heart rate reserve (HHR) by 60% and 80% and add your resting heart rate back in:
Low end of range is HRR X .60
110 X .60 = 66 + 72 (RHR) = 138
High end of range is HRR X .80
110 X .80 = 88 + 72 (RHR) = 160
RESULT: Jane’s beginning target heart rate training zone is:

138 ----------------------> 160

Keep in mind that your target heart rate training zone should only be used as a guideline. Let your body and your energy level dictate your intensity level during your cardio sessions.

[Q80_MuscleHed]

banshee has posted this for long time .. but it wasn't a thread .. she posted to illistrated to someone

[Q80_MuscleHed]

BTW .. thx Rocky :) ..

[jornT]

LOL, now I know why many bodybuilders say, the mirror is my only guide, they get lost in the maths. Good post bro.

[jornT]

Originally Posted by q80_muscleHed

banshee has posted this for long time .. but it wasn't a thread .. she posted to illistrated to someone

Oh, in that case...REPOST!
Damn you rocky, you do everything to get your post count up!

[Q80_MuscleHed]

LooooL .. but it's good to have a thread of that .. since i don't know which thread did banshee post this one

[Rocky]

Originally Posted by jornT

Oh, in that case...REPOST!
Damn you rocky, you do everything to get your post count up!

Ah, the irony!

Dunno why it didn't come up on the search then?!

Oh well, like you say q80 - at least it's a proper thread for those that need it!

[philosopher]

good post bro

[fahad]

hey am just wonderring do u have 2 take ur resting heart beat as soon as u wake up in order 4 it to work....or i can take it any time???????

[Sherx]

thanks, rocky! I didn't know this, nor read it when banshee wrote this.

[Sherx]

oh yeah, is this window (130-160 , dependant on your age) optimal for fat-burning?

[tim290280]

Originally Posted by fahad

hey am just wonderring do u have 2 take ur resting heart beat as soon as u wake up in order 4 it to work....or i can take it any time???????

Depends. Resting heart rate is best measured upon waking to estimate overtraining (elevated waking heart rate). But you have to do it the same way. Upon waking is best. If you take the measure while you are still lying down this is how you should always take resting heart rate as sitting up adds a few bpm due to the head being elevated above the heart.

On the target heart rate zones; I always thought this to be pseudo-science (right up there with lie detectors). Heart rate stuff seems to be really important to personal trainers at commercial gyms, so I tend to think that this supports the "its crap" conclusion.