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Started By
Message
A good target heart rate calculator?
Posted on 3/1/18 at 4:23 pm
Posted on 3/1/18 at 4:23 pm
I'm trying to determine my target heart rate.
I found several on the net, all with different answers. I've just been setting my THR at 125 bpm on the eliptical machine for 25 minutes. My blood pressure has dropped dramatically (I've never had high BP, but it could be lowered).
On the eliptical machine, I do 25 minutes, plus 5 mins cool down. My heart rate gets to about 130 bpm for about 20 of those minutes. I feel I do this fairly easy and could maybe up my exercise time and/or level.
At rest HR 65
Age 49
Weight 255
I found several on the net, all with different answers. I've just been setting my THR at 125 bpm on the eliptical machine for 25 minutes. My blood pressure has dropped dramatically (I've never had high BP, but it could be lowered).
On the eliptical machine, I do 25 minutes, plus 5 mins cool down. My heart rate gets to about 130 bpm for about 20 of those minutes. I feel I do this fairly easy and could maybe up my exercise time and/or level.
At rest HR 65
Age 49
Weight 255
2
Posted on 3/1/18 at 5:54 pm to theantiquetiger
“The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per minute during exercise.
Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.
The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of:
Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate
Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate
The Mayo Clinic Healthy Living Program recommends a target heart rate of 65 percent to 75 percent of your maximum heart rate for moderate-intensity exercise.
If you're not fit or you're just beginning an exercise program, aim for the lower end of your target zone. Then, gradually build up the intensity. If you're healthy and want a vigorous intensity, opt for the higher end of the zone.”
LINK
Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.
The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of:
Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate
Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate
The Mayo Clinic Healthy Living Program recommends a target heart rate of 65 percent to 75 percent of your maximum heart rate for moderate-intensity exercise.
If you're not fit or you're just beginning an exercise program, aim for the lower end of your target zone. Then, gradually build up the intensity. If you're healthy and want a vigorous intensity, opt for the higher end of the zone.”
LINK
Posted on 3/1/18 at 8:57 pm to Paluka
My HR often gets above what's supposed to be the maximum for my age during a hard workout. The AHA formula is easy and probably good enough for the general population, but doesn't account for highly fit athletes. There's another one called Karvonen or something like that that's a little more complicated but more accurate.
Posted on 3/2/18 at 11:11 am to Jim Rockford
I don't disagree JR. OP didn't give lots of info so thought it best to play it safe.
Posted on 3/2/18 at 11:27 am to Paluka
That is actually not a good way to calculate your max heart rate
Posted on 3/2/18 at 12:58 pm to theantiquetiger
HR is so variable. For instance my HR for a 5k can average nearly 190 bpm. That's supposed to be my max HR if you use the 220-Age formula, not one that I can hold for a whole race.
The best way to figure out HR zones is to test. Do elliptical all out for 30 minutes. Hardest you can. Average the last 20 minutes to get HR. That first 10 minutes is when your HR is stabilizing.
That HR average is your threshold HR (not to be confused with max). Zones are below. Most aerobic stuff is done in Zone 2. HIIT is in Zone 5.
Zone 1 Less than 85% of LTHR
Zone 2 85% to 89% of LTHR
Zone 3 90% to 94% of LTHR
Zone 4 95% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR
This is for running, but probably the closest you'll get for elliptical.
The best way to figure out HR zones is to test. Do elliptical all out for 30 minutes. Hardest you can. Average the last 20 minutes to get HR. That first 10 minutes is when your HR is stabilizing.
That HR average is your threshold HR (not to be confused with max). Zones are below. Most aerobic stuff is done in Zone 2. HIIT is in Zone 5.
Zone 1 Less than 85% of LTHR
Zone 2 85% to 89% of LTHR
Zone 3 90% to 94% of LTHR
Zone 4 95% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR
This is for running, but probably the closest you'll get for elliptical.
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