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Training within various heart rate ranges can have a positive impact on your workout routine. The Karvonen Formula is a method that uses your age and fitness level to determine your target heart rate training zones. Developed by Dr. M Karvonen, the Karvonen Formula offers a more personalized number than the standard equation and is considered the most accurate means of determining heart rate.

First, you must take your heart rate for three mornings in a row before getting up from bed. Once you have those numbers, take the average of the sum:

Morning 1HR + Morning 2 HR + Morning 3 HR = (X)

(X) divided by 3 = Morning Resting HR (MRHR)

This method is the single best indicator of your state of fitness. Once you have this number established as a baseline, you could use it to understand more about yourself than you can imagine. Take it again every once in a while, at least once every two weeks. As your fitness improves, you will most likely see that number going down. And that's important. It takes time to start losing the weight. Many people quit because they get on the scale and they don't see any difference. This number will tell you that your fitness level is improving. That means the weight should be coming off soon after. By seeing that you're actually improving, you're more likely to stick with it.

Now use your resting heart rate number as follows:

220 minus your age (A) = estimated max hr (HRMx)

HRMx minus MRHR= (C)

Now find your personal target zones

(C) X .60 = (D) D + MRHR = ( ) 60% limit number

(C) X .70 = (E) E + MRHR = ( ) 70% limit number

Example

Margaret is 40 years old and her morning resting heart rate average is 58.

220 minus 40 = 180

180 minus 58 = 122

122 X .60 = 73.2 73 + 58 = 131

122 X .70 = 85.4 85 + 58 = 143

Her 60-70% Target Zone would be 131-143

Now use that formula to determine both of your target zones.

Bodytrends offers great tools to help determine your target heart rate through the Karvonen Formula and will help you maximize your cardio workout. These products include heart rate monitors, health monitors, and pedometers

Order any of our heart rate monitor products and enter PROMO CODE RJB15 at checkout and save 15%!