A good heart rate reserve is not a single number, but rather a range of target heart rates determined by your fitness goals and intensity of exercise. It's more accurate to use heart rate reserve than simply aiming for a percentage of your maximum heart rate.
Understanding Heart Rate Reserve
Heart Rate Reserve (HRR) considers your resting heart rate, which varies from person to person. It is calculated using the following formula:
HRR = Maximum Heart Rate - Resting Heart Rate
- Maximum Heart Rate (MHR): Usually estimated as 220 minus your age.
- Resting Heart Rate (RHR): Your heart rate when you are at rest.
Target Heart Rate Zones
Once you have your HRR, you can determine your target heart rate zones for exercise:
| Intensity | Percentage of HRR | Example Based on Reference |
|---|---|---|
| Moderate | 64% to 76% | If the person is within the moderate zone with HRR, the workout is optimal for cardio and health benefits. |
| High | 77% to 93% | If the person is within the high intensity zone with HRR, the workout is optimal for building fitness and performance. |
How to Apply This
- Calculate Your Maximum Heart Rate: Estimate this by subtracting your age from 220. For example, a 30-year-old's MHR is about 190 bpm (220-30).
- Find Your Resting Heart Rate: Check your pulse when you are relaxed and haven't been active for a while (usually right after waking up).
- Calculate Your Heart Rate Reserve: Subtract your RHR from your MHR.
- Determine Your Target Zones: Multiply your HRR by the target percentages (e.g., 64% to 76% for moderate activity, 77% to 93% for high intensity) and add back your resting heart rate to get the target rate.
Example:
Let's say a 30-year-old has a resting heart rate of 60 bpm.
- MHR = 220 - 30 = 190 bpm
- HRR = 190 - 60 = 130 bpm
Moderate Intensity Target Heart Rate:
- Lower end: (130 * 0.64) + 60 = 143.2 bpm (approximately)
- Higher end: (130 * 0.76) + 60 = 158.8 bpm (approximately)
High Intensity Target Heart Rate:
- Lower end: (130 * 0.77) + 60 = 160.1 bpm (approximately)
- Higher end: (130 * 0.93) + 60 = 180.9 bpm (approximately)
Key Takeaways
- Heart rate reserve is a more individualized approach to determining workout intensity.
- The ideal heart rate zone depends on whether you're doing moderate or high-intensity exercise.
- Adjust your exercise intensity to stay within these zones to maximize your workout benefits.
- A good heart rate reserve is a range tailored to your fitness and activity goals, not a single number.
By understanding and using your heart rate reserve, you can create a workout plan that is more effective and safe for your fitness level.
