The Best Way To Find Your Aerobic Heart Rate

Written by admin on November 14, 2018. Posted in Coaching From Jack, News, Rowing, Workouts

Everyone knows the ‘best’ way to find your heart-rate is to simply put your fingers on your carotid artery and count the heartbeats for 10 seconds and then multiply by 6 to get that total number for you beats per minute. What you didn’t know is that instead of subtracting your age from the max 220 beats per minute us this new system called the 180 Formula.

It seems that there are many ways to determine your training zones from a wide variety of methods however I’m going to explain two of the most popular ways of determining your optimal training zones and give an example for each. The aerobic training zone that I like to train in is around 70% – 80%. This would be my high-Zone 2 according to the zones. In training I would even train at a little higher heart rate just to give myself some extra training throughout my typical high intensity interval training workouts.

Karvonen Formula – ‘The 180 Formula’

Another widely accepted method to determine your training zones is this formula.

It’s a little more complicated:

The formula is: MHR (Maximum Heart Rate) – RHR (Resting Heart Rate) x % (percentage) of intensity) + RHR = Training Zone

182 (my max) – 50 (my RHR) = 132
142 x .70 (70% of max) + 50 (RHR) = 149
182 (my max) – 50 (my RHR) = 132
142 x .80 (80% of max) + 50 (RHR) = 163

In this example my Zone 2 aerobic training zones would be from 140-150 BPM

The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.

This method of calculating your target training zone is based on your maximal heart rate and resting pulse. The correlation here is more directly linear: 60% to 80% of your Heart Rate Reserve, HRR, equals 60% to 80% of your functional capacity. You can calculate your own training heart rate using the Karvonen Formula, but first you’ll have to determine your Resting Heart Rate, Maximum Heart Rate:

1. Resting Heart Rate (RHR) = your pulse at rest (the best time to get a true resting heart rate is first thing in the morning before you get out of bed).

2. Maximum Heart Rate (MHR) = 220- your age

Exemptions:
The 180 Formula may need to be further individualized for people over the age of 65. For some of these athletes, up to 10 beats may have to be added for those in category (d) in the 180 Formula, and depending on individual levels of fitness and health. This does not mean 10 should automatically be added, but that an honest self-assessment is important.
For athletes 16 years of age and under, the formula is not applicable; rather, a heart rate of 165 may be best.
Once a maximum aerobic heart rate is found, a training range from this heart rate to 10 beats below could be used. For example, if an athlete’s maximum aerobic heart rate is determined to be 155, that person’s aerobic training zone would be 145 to 155 bpm. However, the more training closer to the maximum 155, the quicker an optimal aerobic base will be developed.
The story behind the 180 Formula
The heart rate is a direct reflection of the body’s oxygen need. The relationship between one heartbeat and the next is associated with heart rate variability, which reflects parasympathetic nervous system (PNS) function. This is an important factor that professionals can use to assess heart health, and for athletes to evaluate recovery from training and racing.
The heart has a built-in mechanism of nerves that controls its own rhythm (to maintain a heart rate of around 70 to 80 beats per minute), but the brain, through the action of the autonomic nervous system and various hormones, can compel the heart to produce a wide range of heart rates based on the body’s needs. This rate can be as low as 30 to 40 in those with great aerobic function to as high as 220 or higher in young athletes during all-out efforts.
In the late 70s and early 80s I had in my office several bulky heart monitors, which I used for heart-rate evaluation. Whether the athlete was on a treadmill, on a stationary bike in the clinic, on the track, or at another location, I would record a number of pre and post workout features.
Training at various intensities affects both posture and gait: the greater the anaerobic work, the more distorted the body’s mechanics become. These changes are due, in part, to previously existing muscle imbalance and muscle problems that develop during the workout. By correlating this mechanical efficiency with heart rate at various points

before, during and after workouts, I found an ideal training heart rate—one which promoted optimal aerobic function without triggering significant anaerobic activity, excess stress, muscle imbalance or other problems.

Age-Adjusted Method – ‘The Most Common Method’

The most commonly known way to determine your training zones. We have all seen this one:
220-age = MHR (maximum heart rate)
220-39= 181. 181 x .70 (70% of max) = 126
220-39= 181. 181 x .80 (80% of max) = 145

In this example my Zone 2 aerobic training zones would be from 125-135 BPM.

The heart rate I found

to be ideal in my assessment was often significantly lower from the results of the commonly-used 220 Formula. However, it was becoming evident that athletes who used the 220 Formula to calculate their daily training heart rate showed poor gait, increased muscle imbalance, and other problems following a workout. Often, these athletes were over trained.
It soon became evident that athletes needed more consistent training quality. Each athlete needed to have his or her own heart monitor and train with it every day. With Polar’s entry into the marketplace in 1982 came the advent of modern heart monitors, which sensed the heart rate directly from the chest wall and transmitted the information to a wristwatch. Athletes who wore heart-rate monitors during each workout felt better and improved in performance at a faster rate than others who trained without a monitor.
My new goal was to find a way that any athlete could determine an optimal training heart rate, using some simple formula—ideally one that resulted in a very

similar or identical heart rate as my manual assessments.
Over time, I began piecing together a mathematical formula, using as a guide the optimal heart rates in athletes who had previously been assessed. Instead of

the 220 Formula—220 minus the chronological age multiplied by some percentage—I used 180 minus a person’s chronological age, which is then adjusted to reflect their

physiological age as indicated by fitness and health factors.
By comparing the new 180 Formula with my relatively lengthy process of one-on-one evaluations, it became clear that this new formula worked very well. In other words, my tedious assessment of an individual athlete and the 180 Formula resulted in a number that was the same or very close in

most cases.
In my opinion the Karvonen Method which is 180 minus a person’s chronological age (which is then adjusted to reflect their physiological age as indicated by fitness and health factors) is the best method to use while deciding on which heart rate zones to train. The use of the number 180 is not significant other than as a means to finding the end heart rate. Plus, 180 minus age itself is not a meaningful number; for example, it is not associated with VO2max, lactate threshold, or other traditional measurements. The end number is an athlete’s maximum aerobic heart rate. Thanks to the 180 Formula, all athletes can now obtain their ideal individual aerobic training rates.

Target heart rate tips

It’s important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more definitive range, consider discussing your target heart rate zone with an exercise physiologist or a personal trainer. Generally only elite athletes are concerned about this level of precision. They may also use slightly different calculations that take into account sex differences in target heart rate zones. These differences are so small that most casual athletes don’t need separate calculations for men and women. Also note that several types of medications, including some medications to lower blood pressure, can lower your maximum heart rate and, therefore, lower your target heart rate zone. Ask your doctor if you ne

ed to use a lower target heart rate zone because of any medications you take or medical conditions you have. Interestingly, research shows that interval training, which includes short bouts (around 15 to 60 seconds) of higher intensity (maximal effort) exercise alternated with longer, less strenuous exercise throughout your workout, is well-tolerated. It’s even safe for those with certain cardiac conditions. This type of training is also very effective at increasing your cardiovascular fitness and promoting weight loss.

Reap the rewards of exercise intensity

You’ll get the most from your workouts if you’re exercising at the proper exercise intensity for your health and fitness goals. If you’re not feeling any exertion or your heart rate is too low, pick up the pace. If you’re worried that you’re pushing yourself too hard or your heart rate is too high, back off a bit. If you have diabetes, have more than one risk factor for heart disease, or are a man over age 45 or a woman over age 55, talk with your doctor before starting a vigorous exercise program. Your doctor may suggest that you have an exercise stress test first.