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AHA Target Heart Rate Algorithm (Karvonen):
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The AHA (American Heart Association) recommends using the Karvonen formula to calculate target heart rate for exercise. This method is more personalized than simple percentage-of-maximum methods as it accounts for resting heart rate.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates heart rate reserve (difference between max and resting HR), then applies the desired intensity before adding back the resting HR.
Details: Knowing your target heart rate helps you exercise at the right intensity to improve cardiovascular fitness without overexertion. Different intensities are used for different training goals (fat burning, aerobic fitness, etc.).
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. Choose intensity based on your fitness goals (0.5-0.6 for moderate, 0.6-0.7 for weight management, 0.7-0.8 for aerobic fitness, 0.8-0.85 for intense training).
Q1: Why use Karvonen instead of simple percentage methods?
A: The Karvonen formula accounts for individual differences in resting heart rate, making it more accurate for personalized training zones.
Q2: What are typical intensity ranges?
A: 50-60% for light exercise, 60-70% for fat burning, 70-80% for aerobic fitness, and 80-85% for competitive athletes.
Q3: How should I measure my resting heart rate?
A: Best measured first thing in the morning before getting out of bed. Count your pulse for 60 seconds.
Q4: Are there limitations to this formula?
A: The 220-age maximum HR estimate is an average - individual maximum HR can vary by ±10-20 bpm. For precise training, consider a stress test.
Q5: Should everyone use the same intensity?
A: No. Beginners should start at lower intensities (50-60%) and gradually increase. Those with medical conditions should consult a doctor.