1. What is the Karvonen Formula?

The Karvonen formula is a method of calculating target heart rate (THR) that takes into account resting heart rate (RHR) to determine optimal aerobic exercise intensity zones.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum Heart Rate (bpm)
• \( RHR \) — Resting Heart Rate (bpm)
• \( Intensity \) — Percentage (0.6-0.7 for aerobic zone)

Explanation: The formula accounts for individual differences in resting heart rate to provide a more personalized target heart rate range for aerobic exercise.

3. Importance of Aerobic Zone Calculation

Details: Training in the correct aerobic zone (60-70% of heart rate reserve) maximizes cardiovascular benefits while minimizing risk of overtraining.

4. Using the Calculator

Tips: Enter your maximum heart rate (220 - age is a common estimate), resting heart rate (measured in the morning before getting up), and select intensity between 0.6-0.7 for aerobic training.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: The most accurate method is a stress test, but 220 - age is a common estimate.

Q2: What's the best way to measure resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed.

Q3: Why use 60-70% intensity for aerobic training?
A: This range optimally improves cardiovascular endurance while being sustainable for longer periods.

Q4: Should everyone use the same intensity?
A: Beginners should start at lower intensities (60%) and gradually increase as fitness improves.

Q5: How often should I check my heart rate during exercise?
A: Regular checks (every 5-10 minutes) help maintain the correct intensity throughout your workout.