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Heart Rate Training
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. For example, MHR on a treadmill is consistently 5-6 beats higher than on a bicycle ergometer and 2-3 beats higher than on a rowing ergometer.
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:
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.
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