Confused on my target heart rate

[ab4ka]

I remember when I worked out and lost my weight years ago, the standard for your target heart rate was 220 minus your age, then 60-80% of that number. I always tried to get around 70% and it worked fine.

Now I see there's a new measure that incorporates your resting heart rate.

Which is better, why, and exactly what should my target be for a 43 y/o male who has just recently started working out? Help!

 

[KaraCooks]

I prefer to use perceived exertion than try to be limited by numbers. I've noticed that the more fit you get, the less the numbers have any meaning. For example, using the old 220-your age calculation, my high end would be 179. But I routinely exceed that at the high end of my intervals.

Here's more info on the perceived exertion scale:


And here's a more humorous version that I like to use. :

 

[Jynus]

The old standard isn't really in use anymore due to HUGE inaccuracies in finding your proper heartrate. The current accepted method of Heart Rate Reserve incorporates your resting heart rate into it. So I would need to find that number if you want to know where you should be. But lets for argument sake say your RHR is 60. And you want to work out at 70% of your maximum heart rate. Well the forumla is:

((220-age-RHR) * target HR%) + RHR = target heart rate

so in your case

(220-43-60) * .7) + 60 = target HR
=142

this make sense?

 

[chrispolarusa]

Hi,

Chris from Polar USA here

Good question we get asked all the time. The Karvonen formula is what you are referring to. This is a great way to get a more personalized target heart rate.

Here is some more information on different methods for finding target heart rate.

Please let us know if you have any questions. Drop me a line on twitter @chrispolarusa

Chris @ Polar

 

[ab4ka]

I prefer to use perceived exertion than try to be limited by numbers. I've noticed that the more fit you get, the less the numbers have any meaning. For example, using the old 220-your age calculation, my high end would be 179. But I routinely exceed that at the high end of my intervals.

Here's more info on the perceived exertion scale:


And here's a more humorous version that I like to use. :

I love that second one