Ever wonder how to properly get to your target heart zone to maximize and get the BEST benefit from your cardio workout?
Here’s your answer:
The Karvonen Formula
The Karvonen Formula is a mathematical formula that helps
you determine your target heart rate (HR) training zone:
Target Heart Rate = (max HR − resting HR) × %Intensity) + resting HR
Much easier, click on the link below
HEART RATE CALCULATOR
(You only need your age and resting heart rate)
How to get your resting HR?
For 3 days in a row as soon as you wake up
count your heart beats for 1 minute or count your heart beats for
10 seconds multiply by 6 and get an average of your 3 days.
Example for me:
I, Gabriel am 42 years of age and my resting heart is 52.
So for me personally I keep my heart rate between
134 to 140 beats per minute which is the blue section of
the chart above because I have no intention of competing
in anything but I do want to focus on burning
FAT CALORIES when I do my cardio workout!
The important question to ask yourself now,
What are your goals?
Review the colors in the chart and use the formula or click the link above and figure out what
YOUR FITNESS GOALS ARE!
The American Heart Association (AHA)
Recommends 5 days a week 30 minutes a day of cardiovascular exercise activity a week.
AHA link below