Does anyone know the best way to figure out a persons specific heart rate zone. For cardio and fat burning?
I have seen suggested zones divided by age groups. But is there a formula that can be customized for a specific person?
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Does anyone know the best way to figure out a persons specific heart rate zone. For cardio and fat burning?
I have seen suggested zones divided by age groups. But is there a formula that can be customized for a specific person?
220-age = your maximum HR.
Female is 226- Age
therefore for a 20 y/o male
Max HR is 200
80% Cardio Zone = 160
60% Fat Burning = 120
The formula given is good general one for general use. Though is that right for women since I thought they had a lower max heart rate for the same age as men. Also if you are in good shape you will be able to get your heart rate much higher. According to the formula my max is in the mid 180's but in a race I can get it in the 190's.
For a specific person the only way to get an accurate measurement is through testing with a monitor. The most accurate way is at a sports medicine clinic (VO2 max test) preferably with blood work as well. You can also get a good idea with self-testing. The easiest is with an increasing resistance on a stationary bike or increasing speed on a treadmill when your breathing starts to get heavy is about the threshold. Or just go as hard as you can and do everything you can to get your heart rate up and find your max that way. That has given me good numbers in the past.
:D
Find your resting HR by taking it early in the am.
men 205-half age=max
subract resting from max=HRR (heart rate range)
multiply HRRx% of load you want to work and add your resting to that
example
resting HR 55
30yo male
205-15=190-max
190-55= 135 HRR
135 x 70%=94.5
94.5+55= 149.5 bpm
This is the protocol designed by the Cooper institute, and is really designed to work based on tyour current condition.