Karnoven Method: calculating accurately your training Heart Rate

Karnoven Mentod is the most accurate method out there today that it can help you calcutate your training heart rate.

The formula is:

Age- predicted maximum heart rate (APMHR)= 220- age

Heart Rate Reserve (HRR)= APMHR- resting heart rate (RHR)

Target Heart Rate (THR)= (HRR x exercise intensity)+ RHR

Do this calculation twice to find THRR

for example

30 year old guy, RHR of 60 bpm with exercise intensity 60-70%

APMHR= 220-30= 190bpm

RHR= 60 bpm

HRR= 190-60= 130 bpm

Lowest THRR= (130x0.60) + 60 = 138 bpm

Highest THRR= (130x0.70) + 60 = 151 bpm

straight from 'Essentials of Strength Training and Conditioning'.

For the RHR is best to measure it first thing in the morning when you just wake up.

You can measure your THRR while training with a heart rate monitor or divide THRR by 6, the number you are going to get is for 10 seconds interval. Measuring areas either on the wrist or neck.

I choose my clients THHR depending on their goals always.

DO CALCULATE YOUR THHR; yet be more accurate with your training. Don't be one of those people that train for fun...BE SPECIFIC.

I'm out..........