Heart Rate Training: Heart Rate Monitor: Exercise Heart Rate Zone
Understanding your heart rate and your training heart rate zone during exercise is a fundamental responsibility in exercise programming. Heart rate is a term used to describe the frequency of the cardiac cycle. It is considered one of the four vital signs. Usually it is calculated as the number of contractions (heart beats) of the heart in one minute and expressed as "beats per minute."
The heart rate is based on the number of contractions of the ventricles (the lower chambers of the heart). The heart rate may be too fast (tachycardia) or too slow (bradycardia). The pulse is a bulge of an artery from the wave of blood coursing through the blood vessel as a result of the heart beat. The pulse is often taken at the wrist to estimate the heart rate. Exercise intensity is measured in a variety of ways. One way of monitoring your exercise intensity level is by using a formula called the Karvonen formula and it is one of most effective methods used to determine your exercising heart rate. Additionally, "ratings of perceived exertion" and "talk test" methods are subjective measurements that can be used in addition to monitoring your working heart rate or pulse. The use of a heart rate monitor for recording and monitoring your pulse to moderate heart rate during exercise is essential for exercising in the safest and most effective way.
Measuring Heart Rate while Training: The Karvonen Formula
This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, therefore, you’ll need to determine your resting heart rate by doing the following:
- Before ANY physical activity, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
- Count the number of beats for one minute.
- To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.
Another element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at intensity between 50% - 85% of your maximum heart rate. Only advanced training athletes should exercise above 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
- Beginner or low fitness level (light aerobic) . . 50% - 60%
- Average fitness level (Aerobic) . . . . . . . . . 60% - 70%
- High fitness level (Aerobic boundary) . . . . . . 75% - 85%
- Highest fitness level (Anaerobic training). . . . 85% - 100%
Example of the Karvonen Formula in use:
For example, Derek is 43 yrs old, has a resting heart rate of 70 and he’s just beginning his exercise program (his intensity level will be 50% - 85%.) Derek’s may not go above 60% until he is ready, his training heart rate zone will begin at 123 and may ultimately reach a maximum 161 beats per minute:
Derek's Minimum Training Heart Rate:
220 - 43 (Age) = 177
177 - 70 (Rest. HR) = 107
107 x .50 (Min. Intensity) + 70 (Rest. HR) = 123 Beats/Minute
Derek's Midrange Training Heart Rate:
220 - 43 (Age) = 177
177 - 70 (Rest. HR) = 107
107 x .60 (Max. Intensity) + 70 (Rest. HR) = 134.2 Beats/Minute
Derek's Maximum Training Heart Rate:
220 - 43 (Age) = 177
177 - 70 (Rest. HR) = 107
107 x .85 (Max. Intensity) + 70 (Rest. HR) = 160.95 Beats/Minute
Exercise with an EKHO Heart Rate Monitor to follow your recommended pulse rate during your exercise session to gauge your intensity level. If your pulse is within your “training heart rate zone”… you’re exercising at the appropriate level of intensity. If not, adjust your exercise speed or difficulty until you get into your zone.
Measuring Intensity: Simplefit Ratings of Perceived Exertion
Another method that can be used in conjunction with taking your pulse is a scale of exertion rating called ratings of perceived exertion (RPE). This is a subjective method that allows you to rate how hard you feel you’re working. RPE can be the primary means of measuring exercise intensity if you do not have typical heart rate responses to graded exercise. These people include those on beta blocking medications (See your doctor for detailed information on your Beta-Blocking medications and precaution with intense exercise), some cardiac and diabetic patients, pregnant women, and others who may have an altered heart rate response.
On a scale of 0 - 5, rate how you’re feeling in terms of exercise fatigue, including how you feel both physically and mentally. You should be exercising between an RPE of 3 (moderate) and an RPE of 4 (somewhat strong). Use the following table to determine the intensity level: 0 - Nothing at all
1 . . . . . Very weak
2 . . . . . Weak
3 . . . . . Moderate
4 . . . . . Somewhat strong
5 . . . . Very, very strong (Maximal)
Measuring Exercise Intensity: Simplefit Talk-Test Method
Like the RPE, the talk test method is subjective and should be used in conjunction with taking a pulse or using a heart rate monitor. The talk test is quite useful in determining your comfort zone of aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you’re most likely in your comfort zone. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.
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