Whats the best Formula/method to go by when finding you Target Heartrate?? 220-age, multiply by the percentage or going by your resting heartrate? I just want to make sure I'm working hard enough. What Formula do You Girls Go by? Thanks
In order to figure out what your approximate MHR (maximum heart rate) is, check out this formula for women:
210 minus half of your age; minus 5% of your body weight = _______ MHR
210 - ___________ - _____________ = ________________your MHR
Once you get your MHR, then multiply that by 65%, 75% and 85%.
For example, I am 55 and I weight 125.
210 minus half of my age (27) minus 5% of my body weight = 177
177 x 65% = 115
177 x 75% = 132
177 x 85% = 150
After a warm-up of 5-10 minutes, I am easily at 75% of my MHR. Most of the time, I stay between 75% and 85% of my heart rate. For fat loss, I would recommend this. Interval training is also very good. For example, I used an ARC trainer at the gym this morning. After my warm-up, I was at 75%. I stayed there for 5 minutes. Than I cranked up the resistance, incline and speed, go to 85%, stayed there for one minute. Then I recovered, exercised at 75% for 5 minutes, and then went to 85% for 1 minute. I did this for 45 minutes. If you have any other questions, please let me know.
Zone 1: 50% - 60% Heart Rate: Easy, fun, breathing is easy;
Zone 2: 60% - 70% Heart Rate: Moderate zone, breathing is still comfortable, you can stay in this zone all day and feel good.
Zone 3: 70% - 80% Heart Rate: Cardio zone, you are sweating, breathing a little bit harder.
Zone 4: 80-90% Heart Rate: Breathing is very difficult. The closer you get to 90%, the more uncomfortable you are. You really don't want to work out at 90% of your heart rate. When I teach my cycle classes, we MIGHT get to our 90% for 1 or 2 minutes....
Zone 5: 90-100% Heart Rate: Very very labored breathing, extremely hard; not fun at all! Not recommended!
Zone 1: When you work out aerobically between 50% - 60%, you will burn approximately:
3-5 calories per minute
When you work out aerobically between 60% - 70%, you will burn approximately:
6-8 calories per minute
When you workout aerobically between 70% and 80%, you will burn approximately:
9-11 calories per minute
When you workout aerobically between 80% and 90%, you will burn approximately:
15 -20% Fat
12-14 calories per minute
When you workout aerobically between 90% and 100%, you will burn
15-20 calories per minute
April this is the one I was going by also...on somedays I feel like it too hard to work at 75%..I guess on somedays its okay to work the intensity lower??
I do steady state workouts in 65-75% of heart rate reserve. I only go above 75% in interval workouts. I have my HRM set to warn me to back off when I'm doing steady state so I don't get too high.
Cardio Coach suggests to use the Karvonen values if you're going by HR instead of perceived exertion. His level 1 is 55-65%. Level 2 (or steady state) is 65-75%. Level 3 is 75-85% and Level 4 is 85+%.