Cardio training is all about heart rate. If you are not monitoring your heart rate with a specific goal in mind you may be burning a few calories during your 30 minute treadmill walk however you are probably not getting all the benefits available for your allotted time. Target heart rate, training zone, aerobic zone, fat burning zone, red zone – these are just a few of the terms you may have encountered if you’ve looked into or participated in an aerobics or group exercise class. It can be confusing so let’s define a few terms:

Ų Maximal Heart Rate (MHR) – the highest heart rate a person can attain during exercise. While an electrocardiogram test would provide the most accurate MHR, for practical application an age-predicted heart-rate formula was developed.

Ų Resting Heart Rate (RHR) – the rate at which your heart beats at full rest. It is recommended that this rate be taken before getting out of bed, counting the pulse for 60 seconds, 3 mornings in a row and averaging the results.

Ų Target Heart Rate (THR) – your target heart rate will depend on your fitness goals. Though ranges will vary slightly the following are target zones that help you achieve specific goals:

As a person becomes more fit, their heart becomes more efficient at pumping blood to the rest of the body. When resting, the number of beats per minute slows down. The Karvonen formula, devised by a Scandinavian physiologist, takes this into consideration by introducing a number called the Heart Rate Reserve (see above) into the equation. The Karvonen formula is the most prominent and accurate means of determining target heart-rate. Once you choose a specific goal use the following formula to more accurately determine your target heart-rate. Use the previously defined terms to complete the formula. A wireless heart-rate monitor (available at most athletic stores) is recommended to ensure you stay in your target zone.

Example: A 45 year old with a resting heart rate of 65 wants to exercise at 70% intensity level of maximum heart rate reserve.

Remember, to calculate Heart Rate Reserve you will need to know (1) Maximum Heart Rate and, (2) Resting Heart Rate:

Target Heart Rate = (.70 X 110) + 65 = 142

The example would need to exercise at approximately 142 beats per minute to achieve a target heart rate of 70%. Please realize since resting heart rates will vary depending upon your personal level of conditioning this value will not hold true for everyone 45 years of age.

Source: American College of Sports Medicine’s Resource Manual for Guideline for Exercise Testing and Prescription