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 (RHR). This provides a more personalized result than simple percentage-based methods of maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( age \) — Age in years
• \( RHR \) — Resting heart rate (bpm)
• \( Intensity \) — Exercise intensity (0.5-0.85)

Explanation: The formula calculates heart rate reserve (220 - age - RHR) and adds a percentage of this reserve to the resting heart rate.

3. Importance of Target Heart Rate

Details: Knowing your target heart rate helps you exercise at the right intensity to improve cardiovascular fitness without overexertion. Different intensities are recommended for different fitness goals.

4. Using the Calculator

Tips: Measure your resting heart rate first thing in the morning before getting out of bed. Select an intensity level appropriate for your fitness goals and current condition.

5. Frequently Asked Questions (FAQ)

Q1: Why use the Karvonen formula instead of simple percentages?
A: The Karvonen formula accounts for individual differences in resting heart rate, providing a more personalized target zone.

Q2: What are the recommended intensity levels?
A: 50-60% for beginners, 60-70% for fat burning, 70-80% for aerobic fitness, and 80-85% for advanced athletes.

Q3: How accurate is the 220-age formula?
A: It's an estimate. Individual maximum heart rates can vary by ±10-20 bpm from the formula prediction.

Q4: When should I measure my resting heart rate?
A: First thing in the morning, before getting out of bed, after a good night's sleep.

Q5: Are there limitations to this formula?
A: It may be less accurate for very fit individuals or those on certain medications that affect heart rate.