The term “Cardio” Gets tossed
around a lot in gyms, social settings, and in the health and fitness industry.
Cardiovascular training is excellent, but much like resistance training, a lot
of individuals jump into a routine with no real direction. This can really
restrict the results you are looking to attain. For the average individual,
cardiovascular training as little as 20 minutes, 3 days a week can cultivate
results if done in the correct ways.
Through my education in fitness and
human performance I have come across a very simple yet very helpful equation to
help calculate heart rate ranges to maximize your results during cardiovascular
training, it is known as the Karvonen Formula. With just a few bits of
information about yourself and you can create a blueprint to follow while
training. You will need a few pieces of information about yourself:
1. age
2. Resting
Heart Rate
There are a few more complex
equations but the one below will suit the purpose for most people:
1. 220-
age= predicted age adjusted maximum
2. Predicted
age adjusted maximum – Resting heart Rate= Heart Rate reserve
3. Heart
Rate Reserve x Intensity(60-80% or .60-.80)
4. Add
in Resting Heart Rate to the product from step 3. This will give your target
heart rate in relation to your intensity inputted in step 3.
Beginners should start with an
intensity of 50-60% and gradually move up. More advanced can use the ranges
based on their specific goals: 70-75%: Fat Burning Zone, 75-80%:
Cardio-Endurance Zone. Also, these calculations should be redone every week or
two since some of the variables will tend to change as your body becomes more
fit, for example your resting heart rate will begin to reduce as the heart
becomes more conditioned. Make the most
out of the time you train, the more information you have about yourself and
your goals, the more you can get out of each training session. I hope this
equation will further aid in your fitness goals.
Michael
Petrinjak CFT
