Working on figuring out "training zones" w/Karvonen Formula

NWCountryGal
NWCountryGal Posts: 1,992 Member
edited September 19 in Fitness and Exercise
heres what I calculated using this "karvonen formula". If there is a better way to figure I am open to suggestions.


220 - 56 = 164
164 - 66 = 98
98 x 85%= 83.3%
83.3 + 66 = 149 beats per minute

What I don't get is the statement that comes next after I get this figured. It says:

You should now have two numbers that will range somewhere between 120-180 beats per minute, depending on your age and resting heart rate. Your next step is to figure out how to use these numbers in your workout to make sure you're working at the right intensity.

I don't understand what "2" numbers they mean? My resting heartrate appears to be 66. Where they get that 220 to start I dont' understand either. The only 2 numbers I see up there are 149 & 164?? I know I am slow at this stuff and Im not being anal either, I just was as accurate idea of what I am burning on my walks. I have a HRM but I can't get it to work. But if I do, I'll need this info to plug into it Im assuming??

Love to all and have a great day!!! denise:drinker: :drinker: :drinker: :flowerforyou: :flowerforyou: :flowerforyou:

Replies

  • NWCountryGal
    NWCountryGal Posts: 1,992 Member
    heres what I calculated using this "karvonen formula". If there is a better way to figure I am open to suggestions.


    220 - 56 = 164
    164 - 66 = 98
    98 x 85%= 83.3%
    83.3 + 66 = 149 beats per minute

    What I don't get is the statement that comes next after I get this figured. It says:

    You should now have two numbers that will range somewhere between 120-180 beats per minute, depending on your age and resting heart rate. Your next step is to figure out how to use these numbers in your workout to make sure you're working at the right intensity.

    I don't understand what "2" numbers they mean? My resting heartrate appears to be 66. Where they get that 220 to start I dont' understand either. The only 2 numbers I see up there are 149 & 164?? I know I am slow at this stuff and Im not being anal either, I just was as accurate idea of what I am burning on my walks. I have a HRM but I can't get it to work. But if I do, I'll need this info to plug into it Im assuming??

    Love to all and have a great day!!! denise:drinker: :drinker: :drinker: :flowerforyou: :flowerforyou: :flowerforyou:
  • arewethereyet
    arewethereyet Posts: 18,702 Member
    I use very basic

    220-47 = 173
    173 is my highest heart rate.

    75% = 129

    85% = 147

    I try to stay between 75 and 85% while working out. But I vary it so I am not letting my body get used to 136 for 45 minutes every other day!!

    :heart: Jeannie
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
    For some reason I feel I am doing the math wrong.
    220-23 = 197
    75% = 147?
    85% = 167?
    Is this right?

    When I am doing cardio I always try to get it past 170.
    So is that ok?
  • arewethereyet
    arewethereyet Posts: 18,702 Member
    from the information I have gathered from articles, MFP members and my HRM you should stay at 75-85% for fat burning. 85%-95% for aeorbic.
  • HustleRose
    HustleRose Posts: 88
    Lol, my max heart rate is supposed to be 202, and I've actually reached that while running on the treadmill. Don't let being above your "zone" scare you; if you feel fine when you're doing it, it's usually okay, you just don't want to be pushing that hard for like an hour or something... not that you'd probably be physically able to.

    Working above the "fat burning" zone, for example, may burn a lower PERCENTAGE of calories from fat, but you burn MORE calories in total, so you're not taking anything away from fat loss by working out at a higher heart rate, either.

    I usually do intervals with sprints where I end up at like 180-200, and then slow down to bring it back down to like 160-170, then back up again, on the treadmill. On different machines I work out at a bit lower, usually 150-170.

    Some people naturally have a higher heart rate, just work out where you feel comfortable.
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
    My resting heart rate is about 60-62. I do intervals too. I dont let my heart rate get under 150-155 when I am doing cardio. It is just the type of person I am. I always do it 100% i ALWAYS WANT TO DO MORE and see how much I can do.
  • NWCountryGal
    NWCountryGal Posts: 1,992 Member
    So 164 is mine right?

    75% = 123
    85% = 139

    So what I try to do to get the best results burning calories is stay between these two as I work out? I think I am getting this now:noway: :laugh: :bigsmile: :blushing: :drinker: Also, What I think I am hearing here is if I stay towards the high(139)I burn more all around calories, and towards the low(123)I burn fat but not so much the rest? Thanks jeannie and please feel free to correct me if Im wrong k:) Love ya girl, denise

    PS I thought aerobic was "fat burning"? Anaerobic is when you burn lean muscle mass? Heard or read that somewhere??

    I use very basic

    220-47 = 173
    173 is my highest heart rate.

    75% = 129

    85% = 147

    I try to stay between 75 and 85% while working out. But I vary it so I am not letting my body get used to 136 for 45 minutes every other day!!

    :heart: Jeannie
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