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Karvonen Formula:
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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 and accurate heart rate zone for exercise than simple percentage-of-maximum methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula first calculates heart rate reserve (max HR - resting HR), then applies the desired intensity percentage to this reserve, and finally adds back the resting heart rate.
Details: Training in the correct heart rate zone helps maximize fat burning and cardiovascular benefits while avoiding overexertion. For weight loss, moderate intensity (50-70% of heart rate reserve) is typically recommended.
Tips: Measure your resting heart rate first thing in the morning before getting out of bed. For weight loss, start with 50-60% intensity and gradually increase as fitness improves.
Q1: Why use Karvonen instead of simple max HR percentage?
A: The Karvonen method accounts for individual differences in resting heart rate, providing more personalized and accurate training zones.
Q2: What intensity should I use for weight loss?
A: For fat burning, 50-70% of heart rate reserve is typically recommended. Higher intensities burn more calories but a greater proportion comes from carbohydrates.
Q3: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed. Repeat for several days and take the average.
Q4: Is 220-age accurate for max heart rate?
A: While commonly used, this is an estimate. Individual max HR can vary by ±10-20 bpm. For most accurate results, consider a max HR test.
Q5: Should I consult a doctor before starting exercise?
A: If you have any medical conditions or haven't exercised in a while, consult a healthcare provider before beginning a new exercise program.