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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 heart rate range for exercise than simple percentage-based methods.
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates your heart rate reserve (the difference between your maximum and resting heart rates) and then applies your desired intensity level to determine your target zone.
Details: Training in your target heart rate zone helps ensure you're exercising at the right intensity for your fitness goals, whether it's weight loss, endurance, or cardiovascular improvement.
Tips: For weight loss, aim for 60-70% intensity. Measure your resting heart rate first thing in the morning before getting out of bed for most accurate results.
Q1: What's the best intensity for weight loss?
A: Moderate intensity (60-70% of heart rate reserve) is typically recommended as it optimizes fat burning while being sustainable for longer durations.
Q2: How do I measure my resting heart rate?
A: Measure your pulse (at wrist or neck) for 60 seconds first thing in the morning before getting out of bed. Do this for several days and average the results.
Q3: Is 220-age accurate for max heart rate?
A: While commonly used, it's an estimate. Individual max heart rates can vary by ±10-20 bpm. For most accurate results, consider a max heart rate test.
Q4: Should I consult a doctor before starting exercise?
A: If you have any medical conditions or haven't exercised in a while, consult your healthcare provider before beginning a new exercise program.
Q5: How does this relate to macros for weight loss?
A: Combining proper heart rate training with appropriate macronutrient balance (proteins, fats, carbs) creates an optimal environment for fat loss while preserving muscle.