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Calculation for Heartrate training zones:-
To get the most health benefits from aerobic activity, you should exercise at a level strenuous enough to raise your heart rate to your target heart-rate zone. This will allow you to use your fat stores to do that particular activity. Your target heart rate zone is 60 to 80 percent of your maximum heart rate (the fastest your heart can beat). To find your target zone, look for the category closest to your age in the chart below and read across the line.
Enter your age and resting heart-rate. Select your gender.
Enter your maximum heart-rate if you know it - otherwise leave that field blank and it will be estimated as follows:
(Males: 214-(0.8*age). Females: 209-(0.7*age)).
Press "Calculate".
The training zone values are calculated using the Karvonen formula:
Heartrate = ((Max HR-Resting HR)*%X/100)+Resting HR. (where %X =%MAX, e.g. 60)
Maximal heart rate generally declines with age from about 220 beats per minute in childhood to about 160 beats per minute at age 60.This fall in heart rate is fairly linear, decreasing by approximately 1 beat per minute per year. There is no strong evidence to suggest that training influences the decline in maximal heart rate. Resting heart rate is greatly influenced by endurance training. The typical adult has a resting heart rate of about 72 bpm whereas highly trained runners may have readings of 40 bpm or lower.
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