Heart rate reserve (HRR) is a useful metric for gauging exercise intensity, and it's calculated using a straightforward method.
Understanding Heart Rate Reserve (HRR)
Heart rate reserve represents the range between your resting heart rate and your maximum heart rate. It's a more personalized way to monitor workout intensity compared to just using maximum heart rate alone. By understanding your HRR, you can tailor your exercise efforts to meet specific fitness goals more effectively.
Calculation Method
Here's how you calculate your heart rate reserve:
HRR = Maximum Heart Rate - Resting Heart Rate
- Maximum Heart Rate: While the formula for estimating maximum heart rate (220 - age) is commonly used, it is an estimate. Consulting with a medical professional and having a professionally administered test is the most accurate way to determine your true maximum heart rate.
- Resting Heart Rate: This is your heart rate when you are at complete rest, such as when you first wake up in the morning. The best time to measure it is after having been sedentary and calm for 10-15 minutes.
Step-by-Step Calculation
- Determine Your Maximum Heart Rate: Use the estimate (220 - age) or, ideally, get a professional assessment.
- Measure Your Resting Heart Rate: Take your pulse several times when you are relaxed, then average the numbers.
- Subtract Resting Heart Rate from Maximum Heart Rate: Use this formula: HRR = Maximum Heart Rate - Resting Heart Rate.
Example
Let's say you are 40 years old, with a resting heart rate of 65 beats per minute:
| Metric | Value |
|---|---|
| Estimated Max HR | 220 - 40 = 180 bpm |
| Resting Heart Rate | 65 bpm |
| Heart Rate Reserve | 180 - 65 = 115 bpm |
Your HRR is 115 bpm in this example.
Using HRR for Exercise Intensity
The heart rate reserve can be used to calculate target heart rate zones for different training intensities:
- Low-Intensity: 30-40% of HRR
- Moderate-Intensity: 40-60% of HRR
- High-Intensity: 60-90% of HRR
To determine your target heart rate, follow these steps:
- Multiply your HRR by the desired intensity percentage (e.g., 0.60 for 60%).
- Add your resting heart rate to the result.
- The sum is your target heart rate for that exercise intensity.
For our example, a moderate intensity (50%) calculation would look like this:
(115 * 0.50) + 65 = 122.5. This person's target heart rate would be 123 bpm for a moderate-intensity workout.
Key Takeaway
Calculating your HRR allows for a more personalized approach to exercise. By understanding the range between your resting and maximum heart rates, you can make informed decisions about your exercise intensity.
