trying to figure out what my target heart rate should be

DeeDeeLHF

I found the following formula on line and it is helpful, so I am posting it for anyone who might be as ignorant as me.

But I do have a question...My heart rate monitor says that my target heart rate is 120-130. However according to the formula below it should be higher than that, more like 133-155.

Which should I listen to?

I will admit when I was using 150 as my target rate I was so fatiqued after and felt light headed. But with the 120-130 I feel like I am cheating. I do break out in a sweat but it is a very pleasurable pace. Too pleasurable??? :laugh: Also I am more interested in building muscle than burning calories.

Any thoughts? Thanks in advance for any help you can give.





Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,

(76 + 80 + 78) / 3= 78.
Find your maximum heart rate and heart rate reserve.


Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be

220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 196 - 78 = 118
Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,

(118 * 0.6) + 78 = 149.
Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.
Divide the values obtained in steps 3 and 4 by the number 6 to obtain your THR in beats per ten seconds. For example,

149 / 6 = 25 (lower limit)

172 / 6 = 29 (upper limit)

TipsWhen you take your reading for your resting heart rate, make sure to do so the morning after a day where you are rested, as trying to do this after a day of a hard workout can affect your results.
You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness.
A rule-of-thumb is that if you're able to sing, you're not working out hard enough. Conversely, if you're not able to talk, you're working out too hard.
One of the most common ways to take a pulse is to lightly touch the artery on the thumb-side of the wrist, using your index and middle fingers. This is called a radial pulse check.
You may also place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.
When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate.
If you are serious about working out and becoming more cardiovascularly fit, you may want to consider purchasing a heart monitor for accurate readings during your workout sessions.

DeeDeeLHF

I found the following formula on line and it is helpful, so I am posting it for anyone who might be as ignorant as me.

But I do have a question...My heart rate monitor says that my target heart rate is 120-130. However according to the formula below it should be higher than that, more like 133-155.

Which should I listen to?

I will admit when I was using 150 as my target rate I was so fatiqued after and felt light headed. But with the 120-130 I feel like I am cheating. I do break out in a sweat but it is a very pleasurable pace. Too pleasurable??? :laugh: Also I am more interested in building muscle than burning calories.

Any thoughts? Thanks in advance for any help you can give.





Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,

(76 + 80 + 78) / 3= 78.
Find your maximum heart rate and heart rate reserve.


Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be

220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 196 - 78 = 118
Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,

(118 * 0.6) + 78 = 149.
Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.
Divide the values obtained in steps 3 and 4 by the number 6 to obtain your THR in beats per ten seconds. For example,

149 / 6 = 25 (lower limit)

172 / 6 = 29 (upper limit)

TipsWhen you take your reading for your resting heart rate, make sure to do so the morning after a day where you are rested, as trying to do this after a day of a hard workout can affect your results.
You should ensure during your workout that your heart rate falls within your target heart rate zone to maximize cardiovascular fitness.
A rule-of-thumb is that if you're able to sing, you're not working out hard enough. Conversely, if you're not able to talk, you're working out too hard.
One of the most common ways to take a pulse is to lightly touch the artery on the thumb-side of the wrist, using your index and middle fingers. This is called a radial pulse check.
You may also place two fingers below the jawline, along the trachea (windpipe) to feel for a pulse, again using your index and middle fingers. This is called a carotid pulse check.
When taking your pulse for ten seconds during a workout, stop exercising. Do not allow yourself to rest before taking your pulse, and immediately resume exercise after the ten seconds. Multiply by 6 and you'll have your heart rate.
If you are serious about working out and becoming more cardiovascularly fit, you may want to consider purchasing a heart monitor for accurate readings during your workout sessions.

hiddensecant

Did you try something in between? Say 130-140?

Laeci

I recently took an exercise class and was surprised to find my target heart rate felt MUCH easier than the pace I normally exercised at - it felt like cheating! So maybe it's the same way for you.

That said, if you want to bump it up a bit, that's fine too - I added 10 to my THR when my coach wasn't looking

angyltears

I'm going to add that you should make sure you stay hydrated through out the day *before* you start exercising. I've found that I can push myself harder to keep my heart rate up with out getting sick when I've had enough water...I am drinking a gallon of water everyday, and I make sure that I've had atleast 8 cups before I even hit the treadmill.

singfree

I wear a HRM most times when exercising, and get the best results when I am working at 80%. My time "in the zone" is almost nil. I do a lot of biking on a hilly route. This gives me a great high intensity workout, which yields 700+ cals per hour burned. My average for the workout is 150+ BPM. If I work out at a lower level, I don't feel like I am getting a good workout. At this level, the fat seems to melt away quickly (combined with good nutrition). Good luck!

DeeDeeLHF

Thank you everyone!:flowerforyou:

DeeDeeLHF

I recently took an exercise class and was surprised to find my target heart rate felt MUCH easier than the pace I normally exercised at - it felt like cheating! So maybe it's the same way for you.

That said, if you want to bump it up a bit, that's fine too - I added 10 to my THR when my coach wasn't looking

I really think that this might be the case but I wanted to be sure. I think I will just focus on staying between 130 and 140 as suggested and I do drink lots of water!