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Exercise intensity
measured in terms of speed or distance is very subjective as it
depends on the individual’s physiology, age, weight, sex, physical
condition, etc. These measurements can also vary according to an
individual’s tiredness, hydration, stress, and general well-being. The
most convenient and accurate method of measuring how much work the
body is doing is to monitor heart rate.
A highly effective method of
training is achieved by setting a training intensity as a percentage of
the maximum heart rate of the individual. A high intensity workout to one
person may be a moderate intensity workout to another.
The maximum heart rate (MHR)
corresponds to maximum aerobic output, and is based on the physiology and
fitness level the user. When measuring maximum heart rate, research has
shown that results differ according to the type of exercise employed, on a
treadmill maximum heart rates are consistently 5-6 beats higher than on a
bicycle ergometer and 2-3 beats higher than on a rowing ergometer. This
is because when rowing or cycling the users weight is supported.
The MHR can be estimated by
using the age related formula:
Women: MHR = 226 - age
Men: MHR = 220 - age
A persons training heart
rate can be determined using the Karvonen
formula;
Training
Heart Rate = (Max Heart Rate – Resting Heart Rate x Desired Intensity +
Resting Heart Rate)
Example:
A 40 year woman wanting to
calculate her training heart rate for 60% intensity and she has a
resting heart rate of 68 beats per minute (bpm). Her training heart rate
at 60% intensity
will be as follows:
MHR = 186 beats per minute
RHR = 68
beats per minute
Desired Intensity = 60%
Training HR = 186 - 68 x
0.60 + 68
= 118 x
0.60 + 68
= 70.8 +
68
= 138.8
bpm (beats per minute)
You should treat this age
adjusted formula as a guideline which is convenient for the purpose of
training. However not all individuals will correspond to this guideline.
When training heart rates should be kept in a
zone/range, for example
Light Exercise Intensity - between 50-60% of
your Maximum Heart Rate
Light to Moderate Exercise Intensity - between
60-70%
of your Maximum Heart Rate
Moderate to Heavy
Exercise Intensity
- between 70-80%
of your Maximum Heart Rate
Heavy Exercise Intensity - between 80-90%
of your Maximum Heart Rate
Most training is done between 55-75% of ones
Maximum Heart Rate.
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