Heart Rate Reserve Formula
The Karvonen Formula
This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, so you will need to determine your resting heart rate by doing the following:
- Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
- Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
- To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.
The next important element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
Beginner or low fitness level . . . 50% - 60%
Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%
The Karvonen Formula: 220 - Age = Maximum Heart Rate
Maximum Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate
For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:
Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute
Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute
Try to take your pulse, periodically, during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.
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Abdominal Challenge #1
- NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
- Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
- Core Plank- 30 seconds
- Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
- Core Plank- 1 minute
- Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
- Core Plank- 1 minute 30 sec
- Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
- Core Plank- 2 minutes
Abdominal Challenge #2
- DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
- Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
- Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
- Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
- Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
- Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
- Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
- Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time
CONDITIONING DRILL #1
- PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 30 SECONDS BETWEEN EACH CIRCUIT
- Burpees x 30 seconds
- Mountain Climbers x 30 seconds
- Split Squat Jumps x 30 seconds
- Mountain Climbers x 30 seconds
- Split Squat Jumps x 30 seconds
- Burpees x 30 seconds
CONDITIONING DRILL #2
- PERFORM 5 SETS/NO REST BETWEEN EXERCISES/REST 3O SECONDS BETWEEN EACH CIRCUIT
- Wall Sit with Medicine Ball Between Knees x 30 sec
- DB Split Squat Jumps x 30 seconds
- Mountain Climbers On Forearms x 30 seconds
- DB Burpees x 30 seconds
- Diamond Shape Push-ups On Medicine Ball x 30 seconds
- Medicine Ball Squat Jump Toss x 30 seconds
CONDITIONING DRILL #3
- PERFORM 4 SETS/NO REST BETWEEN EXERCISES/REST 30-45 SECONDS BETWEEN EACH CIRCUIT
- Traveling Forward Burpee- 10x
- Traveling Forward Burp + Burpee- (2=1)- 10 x
- Traveling Backward Burpee- 10x
- Traveling Backward Burp + Burpee- (2=1)- 10x
CONDITIONING DRILL #4
In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!
**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS
**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT
1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS
DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE
1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.
POWER THOUGHT OF THE DAY
TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.
TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?
TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!
TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.
POWER THOUGHT OF THE DAY
NEVER GIVE UP IN WHAT YOU BELIEVE IN.
POWER THOUGHT OF THE DAY
"I CHOOSE TO LOVE MY LIFE
Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.
POWER THOUGHT OF THE DAY
"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."
Borysenko, J. Saying Yes to Change. Pg. 173.
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