Do You Know Your Target Heart Rate When Exercising?

The heart is a muscle; and without proper exercises it will weaken. A weakened heart muscle does not pump blood as efficiently and may become prone to disease. Just like any muscle, it is able to get stronger. The stronger your heart is, the more blood it can pump with each beat.

This Karvonen Formula will give you what is called your target Heart Rate zone so when you are exercising, you will know that you need to stay within this range. 

It requires 3 pieces of information:

• Your resting heart rate (best taken first thing in the morning)
• Your estimated maximum heart rate (220-your age)
• The percentage of your maximum heart rate you will be exercising at (this can adjust this to be anywhere from about 60 to 90% depending on your personal goals. This is the intensity.

The formula is:

• 220 - your age
• that number – your resting heart rate
• that number x the percent (intensity) you want to exercise at
• that number + your resting heart rate

Example: 50-year-old with resting heart rate of 65 wants to train at 70% of maximum.

• 220 - 50 = 170
• 170 – 65 = 105
• 105 x .7 = 73.5
• 73.5 + 65 = 139 

Be sure to always check with your doctor before beginning an exercise program.