Establishing target (THR) & resting heart (RHR)

1. Establishing Target (THR) &
Resting Heart States (RHR)
By Professor Engle 2010

Karvonen Method reference c/o wikiHow the how to manual that you can edit
retrieved from http://www.wikihow.com/Calculate-Your-Target-Heart-Rate
Definitive listing c/o Heart rate. (2010, April 9). In Wikipedia, The Free Encyclopedia. Retrieved
April 13, 2010, from http://en.wikipedia.org/w/index.php?title=Heart_rate&oldid=354975875

2. The Pulse of your Heart Rate
Heart rate is the number of heartbeats per unit of time - typically
expressed as beats per minute (bpm) - which can vary as the
body's need for oxygen changes, such as during exercise or
sleep.
It is used by athletes, who are interested in monitoring their heart
rate to gain maximum efficiency from their training.
Heart rate is measured by finding the pulse of the body.
This pulse rate can be measured at any point on the body where
an artery's pulsation is transmitted to the surface by pressuring it
with the index and middle finger.
The thumb should not be used for measuring another person's
heart rate, as its strong pulse may interfere with discriminating
the site of pulsation.
Defined c/o Heart rate. (2010, April 9). In Wikipedia, The Free Encyclopedia. Retrieved 03:23, April 13,
2010, from http://en.wikipedia.org/w/index.php?title=Heart_rate&oldid=354975875

3. Possible Heart Rate Measuring Points:
The ventral aspect of the wrist on the side of the thumb (radial artery)
The ulnar artery
The neck (carotid artery),
The inside of the elbow, or under the biceps muscle (brachial artery)
The groin (femoral artery)
Behind the medial malleolus on the feet (posterior tibial artery)
Middle of dorsum of the foot (dorsalis pedis).
Behind the knee (popliteal artery)
Over the abdomen (abdominal aorta)
The chest (apex of heart), which can be felt with one's hand or fingers.
However, it is possible to auscultate the heart using a stethoscope.
The temple.
The lateral edge of the mandible.
Listed c/o Heart rate. (2010, April 9). In Wikipedia, The Free Encyclopedia. Retrieved 03:23, April 13, 2010,
from http://en.wikipedia.org/w/index.php?title=Heart_rate&oldid=354975875

4. Establishing Target Heart Rates
Target Heart Rate (THR), or Training Heart Rate, is
a desired range of heart rate reached during aerobic
exercise which enables one's heart and lungs to
receive the most benefit from a workout.
Benefits of cardiovascular activity are maximized
when exercise is done in the zone of your target
heart rate (THR).
The Karvonen Method is a most effective method to
determine THR because it also takes into account
your resting heart rate.

5. Karvonen Method Step One Finding your
RHR
Find your resting heart rate as soon as you
wake up. Count your heart rate for one
minute while still in bed.
Average your heart rate over three mornings
to obtain your average resting heart rate
(RHR).
Add the three readings together and divide by
three to get your RHR.
For example:
(RHR1 + RHR2 + RHR3) /= Average RHR

6. Karvonen Method Step Two Finding Your
HRmaxReserve
Find your maximum heart rate (HRmax) and
heart rate reserve (HRmaxRESERVE).
Subtract your age from 220 to establish your
HRmax. 220 – (age) = HRmax
Subtract your RHR from your HRmax to
establish your heart rate reserve.
(HRmax) – (RHR) = (HRmaxRESERVE)

7. Karvonen Method Step Three Calculate
Lower Limit of your THR
Figure 60% of your HRmaxRESERVE
(multiply by 0.6) and add your RHR to
establish the lower limit of your THR.
(HRmaxRESERVE x 0.6) + RHR =
Lower Limit HRmaxRESERVE.

8. Karvonen Method Step Four Calculate
Upper Limit of your THR
Figure 80% of your HRmaxRESERVE
(multiply by 0.8) and add your RHR to
establish the upper limit of your THR.
(HRmaxRESERVE x 0.8) + RHR =
Upper Limit HRmaxRESERVE.

9. Karvonen Method Step Five Calculate
your THR
Combine the values of your Lower and Upper
Limits established in step 3 and 4 and divide
by the number 2.
(Lower Limit THR + Upper Limit THR)
/ 2 = Your THR.
Calculate your Karvonen THR with an online
calculator located at the following address:
http://www.fitzones.com/members/Fitness/he
artrate_zones.asp

10. The Karvonen Formula
(RHR1 + RHR2 + RHR3) /= Average RHR
(HRmax) – (RHR) = (HRmaxRESERVE)
(HRmaxRESERVE x 0.6) + RHR =
Lower Limit HRmaxRESERVE
(HRmaxRESERVE x 0.8) + RHR =
Upper Limit HRmaxRESERVE
(Lower Limit THR + Upper Limit THR)
/ 2 = Your THR