The Target Heart Rate formula

The Target Heart Rate


Target heart rate (THR) zone. The idea is to engage in an activity that gets the heart to beat at a certain rate, for a certain length of time, for a certain number of sessions per week, achieving optimum cardiovascular heath and maximum fat burning. There is a simple formula for calculating your individual THR, which is 60 percent of your maximum heart rate (MHR).
Maximum heart rate is estimated by subtracting your age from 220.

Follow the example for a 32-year-old:

220 – 32 =188 (estimated MHR)
60% of 188 = 112.8

For a 32-year-old man or woman to be in their THR zone, their heart must beat between 112.8 and 150.4 beats per minute. At this level of exertion, they would be burning a lot of fat, and giving their heart-lung system a good workout.

To be effective, the activity should be repeated at least three times weekly, for at least 30 minutes each time.

Be assured that results can be achieved at the low end of the zone (60%), and with a reduced chance of injury or over-training. Beginners should always start at the low end and proceed with caution.

Before elevating your heart rate into the THR, be sure to get a physical exam, and clearance from your physician.

I like staring at your avatar :\

lol me too

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Originally posted by Buddha_Red

90% of 188 = 150.4

For a 32-year-old man or woman to be in their THR zone, their heart must beat between 112.8 and 150.4 beats per minute. At this level of exertion, they would be exercising aerobically, burning a lot of fat, and giving their heart-lung system a good workout.

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Where did you get this info from? 90% of someones MHR will not be aerobic

Quote:

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Originally posted by brad fuel


Where did you get this info from? 90% of someones MHR will not be aerobic

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Are you suggesting that working at 90 percent of your maximum heart rate is anaerobic? :unsure: IMO - it is deffinitly aerobic :D

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Originally posted by Warrior

Are you suggesting that working at 90 percent of your maximum heart rate is anaerobic? :unsure: IMO - it is deffinitly aerobic :D

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I agree, only thing at that level is that I would be afraid of how fast I was tearing down muscle.

Pain

Good post.....I'll give it a bump!

budda, check your math. 90% of 188 is 169bts/min, not 150

Yes i would say 90% is not aerobic because you would be building up lactate so you must be over the OBLA.

To not tear down muscle it must be done low intensity for 30-45 minutes. I promise you you will not lose muscle.