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Heart Rate Calculations

One way to measure your exertion level while exercising is using your heart rate.  When exercising for fat loss and to get a good aerobic workout, you want to keep your heart rate at a certain level, this is called your Target Heart Rate (THR).  To get your THR, you first need to calculate your Maximum Heart Rate (MHR).  The most accurate way to calculate your MHR is to have a stress test performed by a professional.  However, there are many formulas you can use.  The most uncomplicated of which you can calculate yourself.   

Step 1 - Finding your Maximum Heart Rate (MHR):

220 - your age = MHR                  Example:  220 - 40 = 180  (40 year old individual)

Next, you need to find out what your Target Heart Rate (THR) is.  To maximize calorie burn and tap from stored fat, you want to keep your THR in the 65-90% range.  Exercising at too low or too high heart rate is anaerobic and counterproductive.

INTENSITY LEVEL
        Low =   50% to 60%      (.5 to .6)
        Average = 65% to 80%    (.65 to .8)
        High =    85% to 90%     (.85 to .9)

Step 2 - Finding your Target Heart Rate (THR):

Take your MHR x the % intensity level you wish to perform and that equals your THR.

MHR x % (in decimals) = THR                    Example:  180 x .8 = 144   (80% intensity)

Step 3 - What to do with these numbers:

Take your THR and divide it by 6.  This equals the number of beats that you should get when you take your pulse for 10 seconds. 

THR ÷ 6 = # of beats for 10 seconds             Example:  144 ÷ 6 = 24

In this example, a 40 year old wants to work out at 80% intensity level.  The goal then is to aim for 24 beats for a 10 second count when you take your pulse.  If you count more than that, then slow down a bit.  If you count less than that, then you need to up your intensity (faster, higher incline, more resistance, etc.).

The longer you take your pulse for, the more accurate the reading is, however, you don't want to interrupt your routine too much.   If you can take your pulse for 15 seconds, then divide your THR by 4.

THR ÷ 4 = # of beats for 15 seconds             Example:  144 ÷ 4 = 36

In this example the goal is to aim for 36 beats for a 15 second count when you take your pulse. 

Also:

You can also use heart rate as a tool to maximize your performance during interval training.  In other words, if you want your THR to be at least 90% on the high parts (interval), but bring it down to 70% on the low parts (recovery), you can calculate a range to work with.

In this example, the goal is to get your 10-second count up to 27 beats for the interval sections and bring it down to 21 beats on the recovery sections.