Karvonen Weight Loss Calculator

Karvonen Formula:

\[ THR = ((220 - age) - resting\_HR) \times 0.6 + resting\_HR \]

Target Heart Rate (THR):

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1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) that takes into account your resting heart rate. It's more personalized than simple percentage-based methods and is particularly useful for weight loss exercise programs.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

\[ THR = ((220 - age) - resting\_HR) \times 0.6 + resting\_HR \]

Where:

\( age \) — Age in years
\( resting\_HR \) — Resting heart rate in beats per minute (bpm)
\( 0.6 \) — 60% intensity factor for weight loss

Explanation: The formula calculates your heart rate reserve (the difference between your maximum and resting heart rates), then adds 60% of that value to your resting heart rate to determine the optimal fat-burning zone.

3. Importance of Target Heart Rate

Details: Exercising within your target heart rate zone (especially the 60-70% range) maximizes fat burning while maintaining cardiovascular benefits. This zone is often called the "fat burning zone."

4. Using the Calculator

Tips: For accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Count your pulse for 60 seconds for the most accurate reading.

5. Frequently Asked Questions (FAQ)

Q1: Why use 60% intensity for weight loss?
A: At this moderate intensity, your body burns a higher percentage of calories from fat compared to higher intensities, though total calorie burn may be less.

Q2: How often should I check my target heart rate?
A: Recalculate whenever your resting heart rate changes significantly (usually decreases with improved fitness) or at least every 6 months.

Q3: Is this formula suitable for everyone?
A: The 220-age formula for max HR is an estimate. Those on certain medications or with health conditions should consult a doctor for personalized advice.

Q4: What if my heart rate goes above the target during exercise?
A: It's normal for heart rate to fluctuate. The target zone is a guide - being slightly above or below is fine for most people.

Q5: Can I use this for high-intensity interval training (HIIT)?
A: No, this calculates the moderate-intensity zone. HIIT uses much higher intensities (85-95% of max) for short bursts.