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Karvonen Formula:
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The Karvonen formula is a method used to calculate target heart rate for exercise, taking into account the individual's resting heart rate. It provides a more personalized approach to determining exercise intensity than simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates the target heart rate by first determining the heart rate reserve (MHR - RHR) and then adding a percentage of that reserve to the resting heart rate.
Details: Calculating target heart rate is essential for designing effective exercise programs, ensuring you're training at the appropriate intensity for your fitness goals, whether it's fat burning, cardiovascular improvement, or peak performance training.
Tips: Enter your resting heart rate (measured in the morning before getting out of bed), your maximum heart rate (can be estimated as 220 - age), and select your desired exercise intensity percentage. All values must be valid (RHR > 0, MHR > RHR, percentage between 0-1).
Q1: How do I accurately measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, for several days, and take the average.
Q2: What's the best way to determine maximum heart rate?
A: While 220 - age is a common estimate, the most accurate method is a graded exercise test under medical supervision.
Q3: What intensity percentage should I use for different goals?
A: Generally, 50-70% for fat burning, 70-85% for cardiovascular improvement, and 85-100% for peak performance training.
Q4: How often should I recalculate my target heart rate?
A: As your fitness improves, your resting heart rate may decrease, so it's good to recalculate every 4-6 weeks.
Q5: Are there limitations to the Karvonen formula?
A: The formula assumes a linear relationship between heart rate and exercise intensity, which may not hold true for all individuals or all types of exercise.