While this formula provides a general guideline for your Max Heart Rate, there can be variations due to your genetics. Determine your resting heart rate This one's a little more time consuming, but it's one of the best ways to manually record your Resting Heart Rate RHR. Take your pulse before you get out of bed in the morning, and continue this for days in a row to get consistent readings. Your RHR improves, aka decreases, as you improve your fitness.

We call it your "heart rate reserve:" the extra intensity your heart has available for when you need it.

Multiply your HRR by 0. It is not healthy or beneficial to use up your entire heart rate reserve during normal exercise. Instead, you can aim to use a percentage of your reserve based on how strenuously you would like to exercise.

Heart Rate Reserve

Continuous or long, slow distance endurance training should fall under in this heart rate zone. It may also help to increase your lactate threshold.

It is important to remember that the heart rate reserve method of prescribing exercise intensity is by no means flawless. So, if your maximum heart rate zone isyour fat burn zone is between bpm and bpm. Calculate Your Cardio Heart Rate Zone In order to improve aerobic endurance, your range must be higher than that needed for fat burning; between 75 and 80 of your maximum heart rate. Again, multiply your maximum heart rate by the appropriate percentage.

A person with a maximum heart rate, will need to get their heart rate between andto reach their cardio zone.

What is maximum heart rate?

This usually is supervised by a physician and performed in a hospital or clinical setting in three-minute stages, during which the speed and incline continue to increase in an effort to elevate your heart rate until it climbs to its highest level. Do this for several days in a row to get consistent readings.

For example, if you are 40 years old, subtract that number from ; your maximum rate is

How to get maximum heart rate and heart rate reserve Video

Heart Rate Reserve Calculation

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Activity tracker Activity tracker An activity tracker can be used to count steps, determine distance traveled and monitor other fitness information.

When you're doing aerobic activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to you.

What is a resting heart rate?

Exercise intensity is also shown in your breathing and heart rate, whether you're sweating, and how tired your muscles feel. There are two basic ways to measure exercise intensity: How you feel. Exercise intensity is a subjective measure of how hard physical activity feels to you while you're doing it — your perceived exertion. Your perceived exertion level may be different from what someone else feels doing the same exercise.

Heart Rate Reserve Formula

For example, what feels to you like a hard run can feel like an easy workout to someone who's more fit. Your heart rate.

For a fit individual 20 minutes should be enough to complete 5 kilometers.

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