Training will be effective if the correct intensity is maintained for a certain stated time with consistent repetitions. To work with the heart rate, we need to understand a few terminologies in training.
Maximum Heart Rate = 220 - age (If you are 30 years of age your MHR = 190)
Resting Heart Rate (RHR) is your pulse rate taken for 1 minute when you wake up in the morning. Let say it is 60 for a quite active person.
To get your Training Heart Rate at 70% HRmax, here is the formula:
(you can also use 80% or 90% HRmax)
THR = (MHR - RHR) x 70% + RHR
= (190 -60) x 70% + 60
= (130 x 0.7) + 60
= 91 + 60 = 151
Maximum Heart Rate = 220 - age (If you are 30 years of age your MHR = 190)
Resting Heart Rate (RHR) is your pulse rate taken for 1 minute when you wake up in the morning. Let say it is 60 for a quite active person.
To get your Training Heart Rate at 70% HRmax, here is the formula:
(you can also use 80% or 90% HRmax)
THR = (MHR - RHR) x 70% + RHR
= (190 -60) x 70% + 60
= (130 x 0.7) + 60
= 91 + 60 = 151
* The THR will change when the Resting Heart Rate is change after a month of training.
To improve your cardiovascular endurance, you need to run at pulse rate of 151 beat per minute (about 25 beat per 10 seconds) and maintain it for at least 15 minutes each session. Consistency of training should be at least three times per week.
(Presented in the FAM Sports Injury Course, 5th Feb, 2009).
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