When doing cardio or intervals it’s fun to know that they are effective. Target heart rate training is a good way to be sure that you are getting in efficient effective workouts.
In order to figure a more accurate target heart rate, you should have a good RESTING HEART RATE count.
The best way to do that is to count your heart beat for 60seconds immediately upon waking up in the morning.
The best way to do that is to count your heart beat for 60seconds immediately upon waking up in the morning.
Target heart rate
- 220- age= heart rate maximum
- HR max – HR resting = heart rate reserve
- (HR reserve x % intensity) + HR resting = Target HR
The % intensity ranges from 50% to 90%
here are my results- age= 34 ; resting heart rate = 45
|
intensity percent
|
target heart rate
|
|
65
|
136.65
|
|
75
|
150.75
|
|
85
|
164.85
|
|
90
|
171.9
|
137 hr goal at 65% intensity- you should never have a heart rate lower than this when doing cardio
AND 172 hr goal at 90% for the end of the last interval
An easy way to check your heart rate is to find your pulse and count for 6 seconds. Multiply by 10 and this gives you a great estimate.
Easy formula you see used at the gym- not quite as accurate:
220-age=max heart rate
max heart rate x % intensity = target heart rate
Steady cardio should be no easier than 65%
BUT optimally I like to keep my steady cardio between 75%and 85% — for Speedy RESULTS….
One thing I do a lot to get my heart rate up and be able to sustain it for a bit at a high steady state is to RUN for 10 mins hard then bike after that.
If I just start biking or doing the elliptical I can’t seem to get my heart rate up towards the 80% range with out tons of effort.
-Michelle
P.S. if you are looking for ideas on how to do intervals— tomorrow I’ll post a ton of ideas for you! be sure to check back here www.buffmother.com
It’s time to step it up!
I love to lift but have difficulty getting my cardio in because I get bored with it. I look forward to some of your interval ideas tomorrow!
Whenever I do cardio, I usually wear a watch with the heart monitor built in so I can just check my heart rate while still working out. Its very effective.
I am constantly working on my speed, as I working towards running 8 minute miles at the Disney Marathon in January to qualify for Boston.
Very good info. to know! Thx Michelle!
perfect timing with this blog. I was just asking a friend the other day how to do this. Thank you so much for sharing. Lets all keep on keeping on :>)
I’m glad you posted this…now I can check to see if the heart rate monitor on my elliptical is working correctly. Sometimes I think it’s not…
About eight weeks ago I had to stop running due to an injury. Now I can check myself on the elliptical and know I am getting my work out done properly! Hope to be back on the road soon, then there will be no question that my cardio is on track!
I started late so just finished my 1st week! The routine was great, only I don’t like cardio so hopefully monitoring my heart rate will give me some motivation!
Looks like I am right on track, thanks for the great info! This week is going great, I love how I feel during my workouts. I don’t know if my body has changed any yet, but it sure feels like it is starting to.
my resting heart rate used to be 54, now it’s up more like 70. I have a bit of work ahead of me to get it down again!
I was dealing with the same thing a few months back after an injury kept me from doing cardio- You’ll get your fitness back fast!!
I’m there with you on not liking cardio- running FAST outside seems to be the most do-able for me. I keep my runs short and effective!
Good to hear you are kickin’ it on the elliptical~! heal up so you can get back on the road 🙂
sometimes the sensors don’t pick up the hr correctly- be sure they are clean.
Cool!! great minds must think alike!!
intervals are the way to go!!
way to go Suzanne!! Work that heart!!
Doing my running intervals on the TM every other day for HIIT and getting my HR up!