Calculating Heart Rate

Maximum Heart Rate

The Maximum Heart Rate is determined by the participants age. This is the level that must never
be exceeded. Never exercise even near the maximum heart rate. Drugs, illness, coffee, and
alcohol can push the heart rate to
dangerous levels. The maximum heart rate is determined as follows:

Maximum HR = 220 - Age

Resting Heart Rate

Heart rate is an accurate measure of your performance during the aerobic session. However, it is
not the only indicator of your fitness level. The Resting Heart Rate (RHR) is measured for three
consecutive mornings before you
get out of bed. Keep a watch or clock with a second hand to count the beats and count for 10
seconds then multiply the total 10 second count by 6. The number you get is your resting heart
rate. As your cardiovascular system
becomes stronger, the resting heart rate will become lower.

Target Heart Rate

The Target Heart Rate is the heart rate range that the participant should try to maintain during
exercise. The participants fitness level determines which of the three intensity levels Beginner,
Intermediate or Advanced should be
maintained. For each category, approximately 4 to 6 weeks should pass before moving to the
next level assuming at least three aerobic sessions a week.

Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobic
exercise and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of two
anatomical sites. The carotid artery or
the anterior wrist. Counting should begin within 5 seconds after exercise stops and begin with
zero. Count the number of beats for 10 seconds then multiply by six to get the beats per minute.
Beta Blocker medication lowers the
overall heart rate. Raising the arms overhead produces a higher heart rate known as the Pressor
response. If the heart rate is too low, use full range of motion and more arm movement.
Conversely, if the heart rate is too high,
shorten the range of motion and reduce or eliminate arm movement. During pregnancy, heart
rates should not exceed 140 bpm.

There are two methods for calculation of the target heart rate. The Standard Method is the quick
method and uses an intensity range of 60% to 90% of the maximum heart rate. The Karvonen
method incorporates the individuals
resting heart rate and is therefore the more accurate method. This method uses an intensity
range of 50% to 85%.

An example calculation using the Standard Method for a 40 year old for a desired aerobic
intensity of 75% would be:
 Standard Target HR
= %Intensity/100 * (Maximum HR)
= 0.75 * (220 - 40)
= 135

An example calculation using the Karvonen Method for a 40 year old with a resting heart rate of
50 bpm for a desired aerobic intensity of 75% would be:

Karvonen Target HR
= %intensity/100 * (Maximum HR - Resting HR) + Resting HR
= 0.75 * (220 - 40 - 50) + 50
= 147

Recovery Heart Rate

The heart rate should be below 120 after 2 to 5 minutes after exercise stops depending on fitness
level. If the heart rate is higher, insufficient cool-down or low fitness level may be the cause. Slow
heart rate recovery can also be
due to illness or exercising too vigorously. If this is the case, reduce the intensity of the exercise
thereby adjusting the heart rate. Final heart rate check at the end of the aerobic workout should
be below 100 bpm.