Determining Your Training Heart Rate

by Teresa Le (ACE Certified Personal Trainer)

evolvefitness.blogspot.com

   It is important to accurately determine your individual training heart rate before you begin any exercise program.  This number is a critical component in understanding the intensity in which your heart is working while you exercise.  It begins by calculating your maximum heart rate (MHR). The formula is 220 minus your age. 

  For example, if you were 35, your maximum heart rate would be 220-35= 185 beats per minute.

   The next step is to determine your heart rate reserve by utilizing the Karvonen Formula.  Begin by taking your resting heart rate in the morning before rising from bed.  Take your pulse for one minute with the first beat starting with 0.

Now you must determine the intensity in which you should be working out to maximize your exercise and reach your goals.  For most people the range is 50%-85% of your heart rate reserve.

Beginner or low fitness level= 50%-60%

Average fitness level= 65%-75%

High fitness level= 75%-85%

With all of these components in place you are now ready to determine your training heart rate using the formula.

MHR-resting heart rate X intensity +resting heart rate= Training Rate

For Example:

Beth is 35 years old and has a resting heart rate of 72.  Her intensity level is 65%-75% of her maximum heart rate.

220-35= 185 (MHR)    185- 72 X .65 + 72=145   185-72 X .75 + 72= 156

With this new knowledge, Beth should be training within the range of 145-156 beats per minute.

Training rates are only guides and should be accompanied by perceived exertion rates to accurately measure how hard you are working.  Consult a professional personal trainer for more information on how to utilize your training heart rate for your own workout program.

       Teresa Le

     My journey has been one of self-exploration, personal challenges and complete acceptance of where I am at all times. I was in my thirties, tired and frustrated.  I was completely empty. I lacked energy and my enthusiasm for life had left my spirit. 

   I decided to make a shift. The shift was one that has transformed my life and allowed me to truly live authentically and in the moment with my spirit and my body. I began to exercise, eat healthier, take care of myself first and fall in love with me.

   The results were 80 pounds of weight loss, a stronger and leaner body and the confidence to challenge myself! I have given myself permission to fully experience the struggles along the way and that has taught me that I can achieve anything

   That desire to achieve personal goals also inspired me to become a certified personal trainer.  Being a personal trainer allows me the opportunity to share insight, knowledge and tools with my clients in the hope that they will achieve their own personal fitness goals.  They have made a commitment to change their lives and as partners on the journey we will accomplish it.  

   Their amazing achievements are truly my motivation everyday. I have learned from their challenges that human beings are capable of anything as long as they have the intention and dedication to make change happen.