| Ever wondered how fast you should run or swim to get rid of those stubborn fats? The key is not the speed, but the intensity. One of the easier ways of determining intensity is by measuring your heart rate during your cardiovascular exercises like running, swimming etc. |
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The American College of Sports Medicine (ACSM) recommends performing such cardiovascular activities three to five times per week for 20 to 60 minutes at a time at a heart rate of at least 55% to 65% of your maximum heart rate. But what exactly is your maximum heart rate?
The 2 most commonly used formulas are the Maximum Heart Rate (MHR) formula and the Karvonen's formula. The MHR formula is simply
Maximum Heart Rate (per minute) = 220 - Age
The Karvonen's formula on the other hand, uses a more complicated equation, taking into consideration your age and your Resting Heart Rate (RHR). It is widely believed to be a superior formula and it is calculated as follows
Target Heart Rate (per minute) = (220 - Age - RHR ) * X + RHR
(Where X = your target heart rate in percent.)
Complicated? It sure is. But fret not, we have a calculator here for you. Simply enter your age (in years) and your Resting Heart Rate (take readings before you get out of bed in the morning for best accuracy)
