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Target Heart Rate Calculation |
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 Target Heart Rate Calculator
There are two popular general equations for calculating target heart rates: Age Adjusted and Karvonen. In addition, two alternative equations are presented here, Heart Zones and Inbar. Age is the key factor in each of the heart rate equations. Typically, age is subtracted from a fixed number to determine your maximum heart rate. Choose the method you are most comfortable with. The following is a brief description of each equation presented on this page:
Age Adjusted = (220-Age) * % of Max
You’ll notice that this equation is very simple and can be easily memorized. Unfortunately, it can also have large prediction errors, oftentimes greater than 10 bpm.
Karvonen = ((220 - Age - Avg. Morning Resting Heart Rate) * % of Max) + Avg. Morning Resting Heart Rate
The heart rate calculated in the Karvonen method is a more personalized figure closely tied to your fitness level.
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Exercise and Race Nutrition |
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 Whatever activity you take up, a balanced diet will render ample nutrients to enhance training efficiency, improve your performance in the competition and ensure optimal recovery. Athletes spend most of their time every day training and competing where they utilize large amounts of energy. So, it is important to preserve energy by matching energy utilization with total energy consumption from food. The energy comes from proteins, carbohydrates and fats in fluids and food. Carbohydrate serve as the major fuel for workout, particularly for high-intensity or prolonged exercises when rate of body-fluid loss is high due to sweating required to dispel the body-heat produced.
Low carbohydrate amounts in the body and dehydration leads to tiredness and poor performance. This clearly means ensuring sufficient fluid intake and dietary carbohydrates along with rest periods between training regimens leading up to competition. Carbohydrate intake is imperative during the week leading up to the competition,
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Heart Rate Training Risks |
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Target Heart Rate Calculation Methods
There are usually two major ways to utilize heart-rate to find out the intensity of workout regimens. The first is to take percentage of max HR (maximum heart rate) of athletes. The approximate value of maximum heart rate can be made out simply by subtracting a sportsperson’s age from ‘220’. Say for an example, a twenty years old person’s maximum heart rate would be near about two hundred beats per minute and ‘target range’ of 70-80% would imply 140-160 bpm (beats per minute).
The second method of utilizing max HR to determine ‘target range’ includes resting HR of an athlete and is commonly known as the ‘Karvonen method’.
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Heart Rate Training Monitors |
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 Employing heart at the correct rate in the sport or activity that you are taking part in is the core of ‘heart rate training’. The heart rate monitor is in fact a reliable, suitable and personal pointer of the strength of your exercising regimen. It is imperative to be on familiar terms with the strength of exercises so that you can alter it depending upon your health and objectives you wish to accomplish by exercising. Quality heart rate training informs you of your body’s response to exercises, renders essential feedbacks on improvement, and helps you to observe how you are progressing.
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 A new year has arrived, all the pressure of battling the bulge. If you are anything like me training went well, but eating went double as well. Most new years resolutions include reducing the mid section. For most endurance athletes keeping weight down is also very important, But nutrition takes a second place to training. So here are some principles when it comes to losing weight:
- Remember age, hereditary build and fitness level plays a big part
- Measure your fat content rather than focus on pure weight, remember muscle has weight to
- You reduce weight by reducing intake or increasing exercise, focus on what you can control
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