The medically-based Karvonen formula below is the most precise method to
calculate target heart rate because it takes
into account your resting heart rate.
Level of exercise
For fat reduction, the recommended exercise intensity is 60%~70%.
For cardiopulmonary function improvement, the recommended exercise intensity is
70%~80%.
%
Resting Heart Rate
Calculate Your Average Resting Heart Rate
1.Find your pulse with
your fingers, not your thumb, while lying in bed before you get up in the morning.
2.Count your pulse for 15 seconds and multiply by four, or 30 seconds and multiply
by two. Example:
If you count 32 beats in 30 seconds, your resting heart rate is 64
BPM (32 x 2).
3.Record your heart rate for five days.
4.Add the five days'
resting heart rates together and divide by five to find your average resting heart rate.
YOUR MAXIMUM HEART RATE:
YOUR IDEAL TARGET HEART RATE:
Zone 1 - Healthy Heart Zone: 50% - 60% of your Max Hr
Easiest, Most Comfortable Zone
Exercise Benefits: Body fat decreases, blood pressure lowered, cholesterol lowered,
muscle mass improvements, decreased risk for degenerative diseases, safety high.
Zone 2 - Temperate Zone: 60% - 70% of your Max Hr
Cruise Zone – you can train for extended periods of time in this zone 75% - 85% of
all calories from fat as fuel, 6 – 10 calories per minute
Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat
utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat,
your fat cells to increase the rate of fat release, increase in the number of mitochondria in
the muscle.
Zone 3 - Aerobic Zone: 70% - 80% of your Max Hr
Transition Zone – from two health zones to two performance zones still feels
comfortable, you will break a sweat, but no anaerobic burn sensation
Exercise Benefits: Improved overall functional capacity with increase in the number
and size of blood vessels, increased vital capacity, respiratory rate, max pulmonary
ventilation, pulmonary diffusion, increase in size and strength of the heart, improvements in
cardiac output and stroke volume.
Zone 4 - Threshold Zone: 80% - 90% of your Max Hr
Max Calorie Burn Zone
Exercise Benefits: Max fat burn, but you must be fit enough to train with some
oxygen present for additional fat burn. No fat burning if exercising above fat burning heart
rate. High total calories. burned during exercise, high carbohydrates as source of calories.
Improved VO 2 and higher lactate tolerance.
Peak Race Zone – Athlete Only Zone!
Easiest, Most Comfortable Zone
Exercise Benefits: Highest total calories burned, but lowest percentage of fat
calories. Lactate tolerance zone. This zone is only for the very healthy and fit!!! Spending too
much time in this zone, even for elite athletes can be painful, cause injuries and lead to over
training, which leads to poor performance!
