Our heart rate is very important when exercising and will impact both young and old. I personally think its come into focus as our population is aging and living longer and health and fitness is moving to the forefront in maximizing our quality of life.
Have no fear, its not difficult to figure out the best formula for cardiovascular training.
The Karvonen Formula calculates a predicted maximal heart rate by :
1. 220-(your) age. This is your maximal heart rate.
2. Subtract resting heart rate. This is the heart rate reserve.
3. Multiply that number by 50-85%. The desired work load.
4. Add back resting heart rate. This is your target heart range.
Keep in mind that each individual is different and these are an estimate of ranges. Your perceived rate of exertion is an appropriate means of targeting your work load so if nothing else, work mindfully and consider how you feel; 0 being no intensity, 10 equaling strongest intensity.
A personal trainer (Me!) will be equipped to help you plan the best formula for aerobic and non-aerobic exercises as well as determining the intensity in which you should work. Let's do this right!
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