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In the previous post we present you the heart training zones and we showed you which in training zone you should be if you want to loose weight or you want to develop your cardiovascular system.

As you noticed we give some percents for each training zone. For example for the aerobic zone we told you that the optimum heart rate is 70-80%.Now we are going to explain how you can calculate the values for these percents.

First of all you need to know the Resting heart rate and Maximum heart rate.
To find out your resting heart rate (RHR) do the following: find a nice and quite place then lie down and relax. Measure your pulse rate after 15 minutes and use this value as your RHR.

The maximum heart rate (MHR)is the superior limit of your heart. The MHR is usually calculated by subtracting your age from 220.You can check the value from this post: Duration and speed of a treadmill workout.

To calculate a zone value do the following:

1.Calculate the working heart rate (WHR). This is done according to this formula:
WHR=MHR-RHR.

2. Calculate the desired % on the WHR and remember this value as Y value.

3. Add Y value to your RHR and you get the % value.

For example: You MHR is MHR is 190 and the RHR is 60.The 80% value is calculated like this

1. WHR= MHR-RHR = 190-60=130
2. 80% of the WHR is 104
3. The zone value is 104+60=164 beats per minute

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Filed under: Treadmill

Related posts:
Heart Rate Training Zones
About walking workouts
Interval Training on a Treadmill
Duration and speed of a treadmill workout