The Karvonen method is the more often used method of calc both HR max and Training HR (THR) for conditioned people of all ages. The basic 220-age is old stuff. If you want to do the math yourself the equation is below:
The Karvonen method is more accurate, factoring in resting heart rate (RHR):
THR = ((HRmax ? HRrest) ? %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
50% intensity: ((180 ? 70) ? 0.50) + 70 = 125 bpm
85% intensity: ((180 ? 70) ? 0.85) + 70 = 163 bpm
Hope this helps.
Sorry, I didnt realise that this site doesnt recognise minus and multiplication signs and puts question marks in instead! It should read THR equals HR max minus HR rest multiplied by percentage intensity plus HR rest.
In the first example given it should then read 180 minus 70 multiplied by 0.50 plus 70 equals 125bpm.
I hope that makes sense! It’s probably clear as mud now…I tried lol.
The Karvonen method produces a sensible result for me, e.g. @ 80% max:
0.80 * [190 minus 58] plus 70 = 176 BPM
I say “sensible”, because when I feel I am pushing things at 80 - 90 % of max effort, my pulse hits 175 to 180.
But, in any event, the problem is that in my experience any and all doctors I have ever conversed with on the topic of exercise and nutrition sadly display a total lack of critical thinking and informed scientific opinion. If it isn’t my conditioning that’s going to do me in, it’s the excessive protein I consume, the dangerous weights I lift, etc. and ad nauseum.
Of cause all these ‘expert’ docs who don’t like weights etc are perfect pictures of health aren’t they? i.e. they don’t smoke/drink, eat 5 portions of fruit & veg a day and aren’t overweight themselves…yeah right!
The Karvonen method produces a sensible result for me, e.g. @ 80% max:
0.80 * [190 minus 58] plus 70 = 176 BPM
I say “sensible”, because when I feel I am pushing things at 80 - 90 % of max effort, my pulse hits 175 to 180.
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Since I fall into this category I would point out that the heart, being a muscle, can be trained just like any other. Push it hard and you can train more than many.
A few years back I got an ultrasound of my heart, which showed it plainly enlarged. Needless to say, a lot of hand-wringing went on at that point. I had the sense to ask my sports med. doctor about it and without missing a beat he replied that that was normal for me (at the time I was doing serious mountain running). Yup, I’d experienced (good) hypertrophy of the heart. Point is that non-athletes, even professionals, often don’t have the background to assess what athletes do.
I’m now in the best shape of my life because after all the sorts of stoopid ^%$#$ for training I used to do, I’ve finally hit on what actually works. Strength and conditioning are skills so treat them as such. As you age, you’ll probably get better…
