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Karvonen Formula:
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The Karvonen formula is a method used to calculate target heart rate (THR) for exercise training. It takes into account both maximum heart rate (MHR) and resting heart rate (RHR) to provide a more personalized heart rate training zone.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates heart rate reserve (MHR - RHR) and applies the desired intensity percentage, then adds back the resting heart rate to get the target training heart rate.
Details: Calculating target heart rate is essential for effective cardiovascular training. It helps ensure you're exercising at the right intensity to achieve your fitness goals, whether for fat burning, cardiovascular improvement, or athletic performance.
Tips: Enter your maximum heart rate (bpm), resting heart rate (bpm), and desired intensity level (as a decimal between 0-1). For accurate results, measure your resting heart rate in the morning before getting out of bed.
Q1: How do I measure my maximum heart rate?
A: The most accurate method is through a graded exercise test. Alternatively, you can use the formula: 220 - age, though this is an estimate.
Q2: What are typical intensity levels for different training goals?
A: Moderate intensity: 50-70%, Vigorous intensity: 70-85%. Lower intensities are for fat burning, higher intensities for cardiovascular fitness.
Q3: How often should I check my resting heart rate?
A: For accuracy, measure your RHR first thing in the morning for 3-5 consecutive days and take the average.
Q4: Are there limitations to the Karvonen formula?
A: The formula assumes linear relationship between heart rate and exercise intensity, which may not hold true for all individuals or all types of exercise.
Q5: Is this formula specific to Canadian guidelines?
A: Yes, this calculator follows Canadian physical activity guidelines for heart rate calculation and exercise intensity recommendations.