Hi johnnyj,
Thank you for an interesting question.
According to RICHARD A. DEMARCO CPFI, CFT Measuring of Aerobic Exercise Intensity:
http://www.greenvilletech.com/faculty/rick_demarco/FITT_Principles_Article.html
"Standard Target Heart Rate formula: Exercise intensity can be defined
as a percentage of maximum heart rate. The ACSM suggests that for the
age related method, an individual's aerobic exercise intensity should
be between 60-90% of their maximum heart rate. (This range is
sometimes referred to as the individual's training zone, aerobic zone,
exercise heart rate or target heart rate.)
220 minus age = maximum heart rate
Maximum heart rate x 60% = ______ lower end of Target Heart Rate Range
Maximum heart rate x 90% = ______ higher end of Target Heart Rate Range
For example, the maximum heart rate for a 20 year old (male or female)
would be 200 beats per minute (220 - 20 = 200). For a 45 year old it
would be 175 beats per minute (220 - 45 = 175). *inherent to this
method is a 10 to 15% measurement error however, it can be very useful
for monitoring exercise intensity.
If these standards are applied to the two examples above, we find that
the target heart rate for the 20 year old would be between 180 bpm
(200 X .90 = 180) and 120 bpm (200 X .60 = 120), and for the 45 year
old they would be between 158 bpm (175 X .90 = 157.5) and 105 bpm (175
X .60 = 105). Thus, for these two individual's to stay within the
ACSM guidelines during exercise, they should maintain a heart rate
between their respective heart rate ranges. Again, this is the
standard target heart rate formula for figuring target heart rate
range.
RESTING HEART RATE: (explanation on all the ways to take your pulse)
[edit]
"Karvonen Formula for Figuring Target Heart Rate: The Karvonen Formula
is sometimes referred to as the Heart Rate Reserve (HRR) method. And
it too can be used to estimate maximum heart rate range. This method
differs from the Age Related (standard) heart rate formula because of
formula factors in the individual's resting heart rate. (Resting heart
rate varies widely among individuals. The normal range is from 60 to
100 beats per minute, with the average being between 70 and 80 beats
per minute.) In this method resting..."
[edit]
"Use the following worksheet to figure your Target Heart Rate Range
using KARVONEN FORMULA: *The Karvonen formula is the most popular
measurement for determining exercise heart rate ranges.
220 minus ______= ______ (maximum heart rate)
AGE MHR
(Maximum heat rate)______ minus______ (Resting heart rate) = ______
(Heart rate reserve)
(Heart rate reserve)_____ x 50% = _____ +_____ (Resting heart rate)
=______ Low Intensity Target Heart Rate
(Heart rate reserve)_____ x 85% = _____ +_____ (Resting heart rate)
=______ High Intensity Target Heart Rate
Using one of the previous examples, assume a 45 year old has a resting
heart rate of 85 beats per minute. To find the upper (85%) and lower
(50%) limits of their training heart rate, follow the six steps
outlined below.
1. Find the predicted Maximum Heart Rate (MHR) by subtracting age (45)
from 220 beats per minute.
MHR = 220 - 45 or MHR = 175 bpm
2. Calculate the Heart Rate Reserve (HRR) by subtracting the Resting
Heart Rate (RHR = 85 bpm) from the predicted Maximum Heart Rate. HRR =
175 - 85 or HRR = 90
3. Calculate the Lower Intensity Level (LIL) by multiplying the
desired intensity (50%) by the Heart Rate Reserve.
LIL = .50 x 90 or LIL = 45 bpm
4. The lower limit of the Training Heart Rate (THR) is the sum of the
Lower Intensity Level and Resting Heart Rate.
THR (lower limit) = 45 + 85 or THR (lower limit) = 130
5. The Upper Intensity Level (UIL) of 85% would be computed the same as in step 3:
UIL = 90 x .85 or UIL = 76.5
6. The upper limit of the Training Heart Rate would be computed the
same as in step 4:
THR (upper limit) = 76.5 + 85 or THR (upper limit) = 161.5
Hence, the training heart rate or target zone for this individual
would range from 130 beats/minute to161.5 beats/ minute."
===============================================================================
Manually without a Calculator the Formula for Computing Your Target
Heart Rate Zone:
http://tech.wwps.org/wwhs/gsee/fitness%20concepts.htm
Method Example (note... formula for men is 220, and 226 for women)
For a person, age 14, with a resting heart rate of 80 beats per minute.
Step 1 -
Figure your maximum pulse rate by 220 - 14 = 206
subtracting your age from 220.
Step 2 -
Subtract your resting pulse rate. 206 - 80 = 126
Step 3-
Multiply once by 60%.126 X .60 = 76
Multiply once by 80%.126 X .80 = 101
Step 4 -
To each figure, add your resting pulse 76 + 80 = 156
rate. The range between these two sums 101 + 80 = 181
is your target heart rate zone to use while exercising.
_Your Target Heart Rate Zone Would Be: 156 - 181 Beats Each Minute_
===============================================================================
Or if you'd rather use a Fitness Heart Rate Calculator
http://www.everybody.co.nz/hrtrate_calc.html
"The calculator uses your age (and/or resting pulse) to work out what
60 to 90 per cent of your maximum pulse rate is. Research has shown
that if you exercise while keeping your pulse in this zone, you will
be more effective at improving aerobic fitness. People who do little
or no exercise should initially aim for around 60 per cent of their
maximum pulse rate, whilst athletes need to reach around 90 per cent
to train effectively."
[edit]
Midway down the page are two ways to calculate. The first way is a
Heart Rate Calculator for beginners/intermediate. Below that is the
Karvonen formula, which takes in account your Resting Heart Rate which
should be taken in the morning first thing before getting out of bed.
Type in your age - and then type in your Resting Heart Rate.
[edit]
Can't be bothered with all that fuss?
"If you feel that taking your pulse is too much fuss, apply this
simple rule of thumb. The intensity of the exercise you are doing
should not prevent you from talking, but should prevent you from
singing."
===============================================================================
Another Target Heart Rate Calculator
http://www.stevenscreek.com/goodies/hr.shtml
===============================================================================
Some people prefer using a Heart Rate Monitor
http://www.sarkproducts.com/benefit.html
"Whether you want to lose weight, lower cholesterol, burn body fat,
train for competition, or just stay healthy, a heart rate monitor
allows you to exercise at the precise heart rate to achieve your
personal goals.
Heart rate monitors are ECG (100%) accurate. Without a heart rate
monitor, taking your pulse requires stopping your exercise momentarily
and reading your pulse for 6 to 15 seconds. Studies show that manual
pulse taking has an average error of 17 beats per minute. Most people
were exercising harder than they thought. Over exertion puts you at a
higher risk and can discourage you from continuing your exercise
program. Also you must stop your routine while you wait at least 15
seconds to take your pulse. With a Heart Monitor you get continuous
feedback about your workout.
Every individual has a specific heart rate training zone for weight
loss, lowering cholesterol or blood pressure, getting in peak
condition etc. A heart rate monitor lets you exercise in the optimum
heart rate zones to achieve your personal goals. Best results are
achieved by training in a combination of training zones every exercise
session.
Exercise at the correct intensity.
Heart Rate Monitors provide state of the art technology for monitoring
the intensity at which you exercise. Controlling exercise intensity
within your own capability is the key to working out in just the right
way to meet your fitness goal."
[edit]
"Ideally monitor this immediately after waking and before you get out
of bed. By taking it for several days at the same time, you will soon
determine your normal resting heart rate. If after monitoring it for a
few weeks your heart rate goes down, you are becoming fitter. If it
stays the same, you are maintaining your existing level. If your
resting heart rate goes up, it may mean that you are either over
training or possibly getting ill and you are advised to consult your
doctor."
===============================================================================
Medical Encyclopedia shows Illustrations for three ways to take your
pulse. Midway down the page:
http://www.nlm.nih.gov/medlineplus/ency/article/003399.htm
Click on Taking your carotid pulse:
http://www.nlm.nih.gov/medlineplus/ency/imagepages/19386.htm
Radial pulse:
http://www.nlm.nih.gov/medlineplus/ency/imagepages/19395.htm
Wrist pulse:
http://www.nlm.nih.gov/medlineplus/ency/imagepages/9801.htm
===============================================================================
Google search:
resting heart rate + maximum heart rate
resting heart rate + target heart rate
calculate heart rate manually
heart rate calculator
resting heart rate
illustration taking pulse
Best regards,
tlspiegel |
Clarification of Answer by
tlspiegel-ga
on
26 Jan 2004 11:24 PST
Hi johnnyj,
Because you are beginning a fitness program it's important you check
with your physician prior to setting up a work out program. :)
Many factors affect both your morning pulse (resting heart rate) and
training pulse, such as stress (emotional, work, family) all will
increase your heart rate. Nutrition, especially hydration levels,
will also greatly influence your HR. Dehydration will skyrocket your
HR. Heat will also increase HR until your body adapts to it; usually
7 to 12 days. Altitude will affect your HR as well. You will have a
higher HR for the same level of intensity at higher elevations so give
your body 3 weeks or so to adapt.
I'm also in my early 60's as you are. I live in an area of the US
where the summers are brutally hot and dry - consequently when I
attempt a work out in the heat, I easily get dehydrated and my body
reacts differently from the rest of the year.
When you visit your health provider bring up your concerns regarding
the variance in the numbers with the different methods, and ask what
they recommend for you - for *your* physical condition. You can ask
the physician to recommend what's best for you, explaining to them
your concerns regarding different methods for calculating gave you
different results.
If those numbers were mine, to be on the safe side I'd work within the
ranges of 94-141. Remember... it's not an exact science - these are
numbers that give you an idea of what your focus is going to be.
After you've been working out for some time, your resting heart rate
most likely will go down. For example, runners have very low heart
rates. When I was running in my younger days my resting heart rate
was 48 BPM. If I stopped due to illness or other reasons, my resting
rate went up to 60 BPM.
I hope this helps.
Best regards,
tlspiegel
|
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