心率计算/Maximum Heart Rate

计算您的心率/Maximum Heart Rate equals:

(Age 30 or below)	220 - age/年岁
(Age above 30)	190 - (age/年岁-30)/2

  Calculate your Maximum Heart Rate

Age:			The average fit person	30	years of age
			will have a Maximum Heart Rate close to	190	Beats Per Minute
					Calculate HRR and Training Zones

It is important to understand that this is an approximation, as each of us is biochemically unique. It is, however, a good starting point. Apart from the fact that we are all different, there are a number of other factors that impact upon our Maximum Heart Rate including:

• The type of sport: The above calculations relate to running. MHR for swimming and cycling may be lower by 5 to 10 bps.

• Your level of Activity: When you are younger high levels of activity tend to lower your maximum heart rate, however as you get older (over 50) a history of strong training usually results in your ability to maintain your MHR at slightly higher levels

• Sex: Females tend to have a higher MHR then males

To establish your actual MHR you should do a properly supervised test.

Resting Heart Rate (RHR)

Why is it important to know your MHR? Knowing your MHR, and your RHR (resting heart rate) is essential if you wish to train effectively. Stretching between our MHR and our RHR is our Heart Rate Reserve(HRR).  An illustration of these zones for someone with a RHR of 60 and a MHR of 180 is shown in the diagram below.

http://www.calculatenow.biz/images/trainingzones.gifHeart Rate--2012年03月03日" TITLE="[转载]心率计算/Maximum Heart Rate--2012年03月03日" />

Where and how often we place ourselves in this heart rate reserve will determine our fitness improvements. You obtain different benefits as you progress through the different subzones in your heart rate reserve. Before we talk about each of these subzones it is important to understand that they are approximations. One zone doesn't finish immediately a certain heart rate is reached. The zones tend to meld into one another. Real benefits from exercise tend to kick in as you move out of the bottom 50% of your heart rate reserve in into your training zones illustrated in the diagram above. Fat Burning/减肥 (50 to 60%) In this range you are developing your basic endurance and aerobic capacity. This zone is great for burning fat compared to the effort you put in. Other zones will also burn up your fat but you will have to work harder to burn up the same amount.

Aerobic/有氧运动 (60 to 70%)

This zone is great for your cardiovascular system. This helps your muscles become stronger and more efficient and you develop your bodies ability to transport oxygen to (and carbon dioxide away from) your muscles. You should be spending the majority of your training time in this zone.

Steady State (70 to 80%)

Anaerobic/无氧运动 (80 to 90%)

Entering this zone is a sign that you have become serious about your sport. In this zone your body develops its ability to handle lactic acid. An anaerobic workout takes place when you are working so hard that your body cannot keep up with the production of fuel and oxygen and so you need to dip into your reserves. When you dip into your reserves you produce numerous waste products - principally lactic acid.

Maximal (over 90%)

Your Heart Rate Reserves and Training Zones

Calculate your Heart Rate Reserve and Training Zones

Resting Heart Rate:			Resting Heart Rate(RHR):		Calculate MHR
Maximum Heart Rate:			Maximum Heart Rate(MHR):	190
			Heart Rate Reserve(HRR):
			Fat Burning: From		to		beats per minute
			Aerobic: From		to		beats per minute
			Steady State: From		to		beats per minute
			Anaerobic: From		to		beats per minute
			Maximal: From		to		beats per minute

Step by Step Guide for Calculating Your Training Zones

• What is your Resting Heart Rate (RHR) What is your Maximum Heart Rate (MHR)

• Heart Rate Reserve (HRR) equals MHR-RHR

• Fat Burning Range(bottom)=RHR+hrr*.5

• Example

  RHR 60
  MHR 180
  HRR=180-60=120
  Fat Burning Range(bottom)=60+(120*50%)=120 bps