Macintosh Users with Internet Explorer - Once you click the CALCULATE button you may need to click in each of the blank fields for the numbers to appear. This is not necessary if you are using the Safari Browser.
It's called the Training Heart Rate. That's how fast your heart should be beating to get the most out of every workout. Follow these three steps and you'll maximize every cardio workout.
1. Find out your Resting Heart Rate. Before you get out of bed in the morning place two fingers (your middle and index finger) under your ear, then slide them down until they are directly under your jawbone, pressing lightly. You should feel your pulse. Count the beats for one minute. This number is your Resting Heart Rate. To help insure accuracy, take your Resting Heart Rate over three mornings in a row and average the three heart rates together.
2. Figure out how hard you should be working out. When you're doing your cardio exercises, you have to make sure you're working at the right intensity levels for your goals. There are four primary intensity levels or Zones.
60% to 70% is the Energy Efficient or Recovery Zone. Training within this zone helps increase your aerobic capacity, develops basic endurance, burns fat and allows your body to replenish glycogen* that has been depleted during faster paced workouts.
* Glycogen is the main form of carbohydrate storage in humans and is readily converted to glucose satisfy the body's energy needs.
70% to 80% is the Aerobic Zone. Train in this zone and you will develop your cardiovascular system improving your body's ability to transport oxygen.
80% to 90% is the Anaerobic Zone. If you train in this zone the amount of fat your body burns is greatly reduced and glycogen stored in your muscles is the predominant energy source your body will use. One of the negative side effects of burning glycogen is the buildup of a runner's worst enemy, lactic acid. As lactic acid builds up you will experience a rapid rise in heart rate and a slowing of your running pace.
90% to 100% is the Red Line Zone. Training in this zone is possible for only short periods of time. It develops fast twitch muscle fibers and helps develop speed. This zone is reserved for the very fit and interval running only.
3. Once you decide which Zone you're going to train in, and you know your Resting Heart Rate, you will need to put those figures into a formula.
For MALES: 214 - Your Age = Maximum Heart Rate
For FEMALES: 209 - Your Age = Maximum Heart Rate
Take the Maximum Heart Rate - Resting Heart Rate = DIFFERENCE
Take the DIFFERENCE and multiply it by the Zone you want to train in. If you want to train in the 60% range multiply DIFFERENCE by .60, if you want to train in the 70% range multiply DIFFERENCE by .70.
Add your Resting Heart Rate and you get your Training Heart Rate.
The Complete Formula:
For MALES: 214 - Your Age = Maximum Heart Rate
For FEMALES: 209 - Your Age = Maximum Heart Rate
((Maximum Heart Rate - Resting Heart Rate) x Zone) + Resting Heart Rate = Training Heart Rate.
Check your pulse frequently throughout your workout to make sure you are maintaining your Training Heart Rate.
CAUTION: Some medications may have an effect upon your exercise heart rate. Before beginning any exercise program check with your doctor or health care professional first.
