If you want to do exercises efficiently especially those which target the heart and are called cardio exercises, then you need to know your target heart rate which is commonly known as THR. Your THR shows you whether you do your exercises well and target your heart to reach the required limit or you are just tiring your heart without getting the results that you wish you could achieve. In order to calculate your target heart rate to make your cardio exercise more effective, you have to follow these steps:
♦ Calculate your average resting heart rate (RHR): In order to get your resting heart rate, you have to count your pulse for one minute in the morning when you are in your bed and immediately after waking up. Take your pulse through using your middle and index fingers and place them below your jawline or on the artery that is placed in your wrist and on the thumb-side.
But what about the average resting heart rate? You can find it through counting your pulse for three days or mornings. Write down the three readings that you get in the three mornings, add them together and divide the value that you get by three to finally get the average resting heart rate. For example, 63 + 65 + 62 = 190, divide this number by three 190/3 = 63.3 = 63→RHR
• RHR = The three readings added together / 3.
♦ Get your maximum heart rate (HRmax): You can find your maximum heart rate through subtracting your age from the number 220. So, if you are 30 years old, then your (HR max) maximum heart rate is 220-30 = 190→HRmax
• HRmax = 220 – your age.
♦ Find your heart rate reserve HRmaxRESERVE: It is calculated through subtracting your resting heart rate (RHR) from your maximum heart rate (HR max). For example, 190-63 = 127 →HRmaxRESERVE.
• HRmaxRESERVE = HRmax – RHR.
♦ Find the lower limit of your target heart rate (THR): To get it, you have to multiply your HRmaxRESERVE by 0.6 to get 60% of it and after that, add the number that you get to your RHR. For example, (127 x 0.6) + 63 = 76.2 + 63 = 139 → lower limit THR.
• Lower limit THR = (HRmaxRESERVE x 0.6) + RHR
♦ Get the upper limit of your target heart rate (THR): After calculating the lower limit of your target heart rate, you need to find the upper limit and you can get it through multiplying your HRmaxRESERVE by 0.8 to get 80% of it and after that, add the number that you get to your RHR. For example, (127×0.8) + 63 = 101.6 + 63 = 164.6= 165 → upper limit THR.
• Upper limit THR = ( HRmaxRESERVE x 0.8) + RHR
♦ Calculate your target heart rate (THR): Finally, you can get your target heart rate through adding the lower and upper limits of your THR together and after that, divide the value that you get by 2. For example, (139+165)/2 = 304/2 = 152 → THR
• THR = ( lower limit THR + upper limit THR ) / 2