Understand Heart Rate formulas

The industry standard for age predicted heart rate is:
220-age x % =Heart rate beats per minutes

This formula is a conservative approach especially for beginners.  This formula is used on many charts and coded into heart rate monitors.

This formula is not accurate but it is all we have in the fitness industry.

Many variables make this formula incorrect such as heart size, if a person has an abnormally high resting rate..etc…

For those more fit, VO2 max formula is used which takes resting heart into the formula:
220-age-resting HR x % add back in resting heart rate.

Look at the 2 formulas how the heart rates zones are very different at the lower end and tend to get closer at the higher intensity.   A resting heart rate of 50 was used in the formula below:

AGE Predicted               VO2 Max      
age:  65% 75% 80% 85% 90% 95%    age: 65% 75% 80% 85% 90% 95%
20 130 150 160 170 180 190 20 148 163 170 178 185 193
25 127 146 156 166 176 185 25 144 159 166 173 181 188
30 124 143 152 162 171 181 30 141 155 162 169 176 183
35 120 139 148 157 167 176 35 138 151 158 165 172 178
40 117 135 144 153 162 171 40 135 148 154 161 167 174
50 111 128 136 145 153 162 50 128 140 146 152 158 164
55 107 124 132 140 149 157 55 125 136 142 148 154 159
60 104 120 128 136 144 152 60 122 133 138 144 149 155

so if your new to exercise, start with age perdicted, more advance vo2 max

where is the best fat burning?  at the high intensity…
NEVER WORKOUT AT A LEVEL YOU CAN NOT HANDLE, YOU MUST WORK UP TO THE HIGHER INTENSITY LEVELS…

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