The easiest way to calculate your heart rate is with a monitor. There are a variety of models available and they range in price depending on the additional options that you may want. The important thing is that you correctly follow the instructions and learn how to properly use your monitor. This tool is useful for finding your heart rate and monitoring it throughout the workout. Many can even record the workout session and give you an estimate of calories burned.
If you do not have a heart rate monitor the easiest way to calculate your heart rate is to find your radial pulse. You do this by taking the first two fingers of one hand (not your thumb, it has a pulse of its own which can make it difficult to get an accurate reading) and placing it on the inside part of your wrist on the side of your thumb. Feel for your heart beat and record it for a pre-determined amount of time. Commonly during an exercise session the heart rate is taken for 10 or 15 second time period and then multiplied by either 6 or 4 in order to get the heart average for a minute. The heart rate is usually expressed in beats per minute when finding your target range.
Your resting heart rate (RHR) is calculated by finding your heart rate first thing in the morning before you perform any activity and preferably while still lying down. You want to count the heart beats for a full 1 minute to find your RHR. It is more accurate if you take this number for at least 3 days and then find the average. The RHR can tell us a lot of information about our current fitness levels. Most adults have a RHR of anywhere from 60-100 beats/min. A healthy person’s RHR is usually lower the more fit they are. Highly trained athletes can have a RHR from 40-60 beats. When we know our average RHR we will also be able to monitor over time if our cardiovascular fitness levels are improving when it goes down. We may also find that it goes up which can tell us we have not adequately rested between exercise sessions, we are overtraining, or we may be ill or experiencing an increase in stress which affects our bodies.
The next step is to calculate an estimate for your Age Predicted Maximal Heart Rate (APMHR), by taking 220 – your age.
Example: Jennifer is a 65 year old female. Her APMHR would be calculated by taking 220 – 65 = 155 beats/min
Next we use the Karvonen Formula to calculate the appropriate heart rate ranges based on finding your Heart Rate Reserve (HRR). The HRR is calculated by taking the APMHR and subtracting a person’s RHR.
Example: Jennifer age 65, has an average RHR of 60 beats/min. Her HRR would be calculated by taking 220 – 65 (age) = 155 beats/min – 60 (RHR) = 95 beats/min (HRR).
We next find the target heart rate zone by multiplying the HRR by the appropriate percentage. Typically we calculate the target heart rate zone between 50% - 85%. It is important to first be cleared by a physician before taking part in any exercise program, especially if you have any co-morbidities (high blood pressure, diabetes, cardiovascular disease, etc.). You may require medical guidance such as physical therapy or cardiac rehabilitation in order to safely begin your exercise program. Most healthy but sedentary individuals will be able to start at levels between 50% and 60% of their HRR. Higher trained individuals will work between 70% and 85%. Above 85% is usually very highly trained competitive athletes or during interval type training programs with rest stops or decreased activity between bouts of high intense exercise.
Example: Jennifer with a HRR of 95 beats/min. 95 x (.50) = 47.5 and 95 x( .60) = 57. Her 50% to 60% HRR is roughly 47 to 57 beats/min
We now add these numbers to the RHR of 95 in order to get our proper heart rate range.
Example: 95 + 47 = 142 and 95 + 57 = 152
Jennifer’s heart rate range at 50% to 60% of her heart rate reserve (HRR) is 142-152 beats/min
CALCULATION CHART
STEP 1:
RESTING HEART RATE: MORNING 1:__________ MORNING 2:__________ MORNING 3:__________
(MORNING 1 + MORNING 2 + MORNING 3) / 3 = __________ (RESTING HEART RATE or RHR)
STEP 2:
220 – AGE = __________ (AGE PREDICTED MAXIMAL HEART RATE or APMHR)
STEP 3:
APMHR (From Step 2) – RHR (From Step 1) = __________ (HEART RATE RESERVE or HRR)
STEP 4:
HRR (From Step 3) x Low end of appropriate range percentage = _________ (HRR-Low)
HRR (From Step 3) x High end of appropriate range percentage = __________ (HRR-High)
STEP 5:
HRR-Low + HRR = __________ (Low end of Heart Rate Range)
HRR-High +HRR = __________ (High end of Heart Rate Range)
APPROPRIATE RANGES
BEGINNER 50% - 60%
INTERMEDIATE 60% - 70%
ADVANCED 70% - 85%
HIGHLY ADVANCED OR INTERVAL TRAINING >85%