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I'm a 33y.o. female, 5'5" 143lbs and have a resting heart rate of 56 bpm. I feel like I get a decent workout in my cardio classes, but am interested in adding some new challenges to my workouts. One of my primary questions is how I can monitor this: should I target the typical heart rate zones, or adjust one way or the other for having a relatively low resting heart rate? I haven't actually done much monitoring of my heart rate up until now--I just work until I feel like I'm working hard, but would like to be able to more carefully target different zones like cardio, fat burning, etc. Thank you.
You can monitor your training zone using your age and resting heart rate (RHR). It's called the heart rate reserve or Karvonen formula for calculating training intensity.
220 - 33 = 187 (Predicted Max Heart Rate, or PMHR)
187 - 56 (RHR) = 131 (Heart Rate Reserve)
131 x .60 = 79
131 x .85 = 111
79 + 56 (RHR) = 135
111 + 56 (RHR) = 167
Your training range = 135 (60%) to 167 (85%) beats per minute.
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| Comment | Thank you so much for your prompt and informative answer! This is exactly what I was hoping to get. Take care. | ||
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Ken Alan
Expertise
To build a strong body, build a strong body of knowledge. Exercise workouts, training programs, classes, program design, workout music, motivation. Cardio, strength, flexibility.
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AeroBeat.com, the first fitness music company. Program design/choreography, 7 Richard Simmons videos. Co-star, 4 Time-Life Medical exercise videos. Chapter author: "Physical Activity Instruction of Older Adults" (Human Kinetics), "Fitness Theory and Practice" (AFAA), "Fitness for Travelers" (ACE). Lecturer, California State University, Fullerton California, Department of Kinesiology.
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ACE, ACSM, AFAA, IDEA, NSCA, CAHPERD
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Certifications: ACE, ACSM, AFAA.
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IDEA Fitness Instructor of the Year
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Previous clients... Jodi Foster, Priscilla Presley, Barbra Streisand, Sylvester Stallone...
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