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How to Get Your Training Heart-Rate (THR)by Steve Dunne - ACE personal trainer, founder of Physical Evolution FitnessThis is an article about using your heart-rate to determine your training intensity to get results. A lot of people approach me in the gym about how to calculate their heart-rate for training, so I put this short article together to help people easily work out their THR.
There are two formulas that you can use for finding out what your training heart rate zone is. They are as follows: How to get your training heart rate zone using the Karvonen formula:Training Heart Rate or THR = Maximum Heart Rate(MHR) = 220 - age - resting heart rate x desired intensity (40 to 85% divided by 100) + resting heart rate
For example: my training heart rate for fitness would be = 220-25 = 195 (Maximum Heart Rate-MHR) - 50 (resting heart rate) x .85% (desired intensity for high level fitness work) + 50 (resting heart rate) = 175.25 beats Standard Heart Rate Formula:This is a simpler formula to calculate but it is also a less accurate formula.Training Heart Rate or THR = 220 - your age = Max Heart Rate(MHR) MHR x exercise intensity(40 to 85% divided by 100) = THR For Example: = 220 - 25 = 195 MHR 195 x .85(desired intensity for high level fitness work) THR = 167.75 How to decide your exercise intensity:Exercise intensity can range from 40 to 85% of max exercise intensity depending on what your training goal is.Beginners and overweight people should start at a lower exercising intensity for health and safety reasons. Very fit people and athletes wanting to further increase their fitness levels can train at higher exercise intensities up to 85% or even 95% or max exercise intensity. How to get your heart rate from taking your pulse:There are several areas you can check your heart rate manually but I would recommend the following two areas, the neck and the wrist.Neck (carotid pulse): The carotid pulse may be felt by gently placing the index and middle finger over the carotid artery in the neck on either side of the larynx at the throat. Do not apply too much pressure as these arteries are very sensitive to pressure. Too much applied pressure may cause a sudden drop in heart rate. Wrist (radial pulse): Place the first two fingers (index and middle) on the underside of the wrist on the thumb side. You can either count the pulse for a full minute or you can count the pulse for ten seconds and multiply by six, or count the pulse for six seconds and multiply by ten. Counting for a full minute will give you the most accurate reading.
Give THR training a go the next time you are working & see if it helps guide you to a greater level of fitness! - Steve THR Programmes:Cardiovascular 3-Stage THR Routine ArticlesTime to get fit & healthy - NOW! - by Steve Dunne 7 Seconds to a Flat Stomach - by Paul J.O'Brien Enough or Too Much Exercise? - by Steve Dunne Fats are good! - by Steve Dunne Ultimate Abs Exercises - by Paul J.O'Brien
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