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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. 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 the target heart rate by first determining the heart rate reserve (MHR - RHR), then applying the desired intensity percentage, and finally adding back the resting heart rate.
Details: Calculating target heart rate is essential for effective exercise programming. It helps individuals train at appropriate intensity levels for their fitness goals, whether for cardiovascular improvement, fat burning, or athletic performance.
Tips: Enter maximum heart rate and resting heart rate in beats per minute (bpm), and intensity as a decimal percentage (e.g., 0.6 for 60%). All values must be valid (MHR > RHR, intensity between 0-1).
Q1: How do I determine my maximum heart rate?
A: The most common estimation is 220 minus your age, though individual variations exist. For more accuracy, consider a graded exercise test.
Q2: When should I measure my resting heart rate?
A: Measure your RHR first thing in the morning while still in bed, before any physical activity or caffeine consumption.
Q3: What intensity levels are recommended for different goals?
A: Generally, 50-60% for light activity, 60-70% for fat burning, 70-80% for aerobic base building, and 80-90% for maximum performance.
Q4: Are there limitations to this formula?
A: The formula assumes linear relationship between intensity and heart rate, which may not hold true for all individuals or all types of exercise.
Q5: Should heart rate be the only metric for exercise intensity?
A: While useful, heart rate should be combined with perceived exertion and other metrics for a comprehensive approach to training intensity.