How i Calculate and identify your Heart rate Training Range?

To calculate and identify your heart rate training range, you can follow these steps:

1. Determine your resting heart rate (RHR):

Find a quiet place and sit comfortably. Place your index and middle fingers on your wrist, just below the base of your thumb. Press lightly until you feel your pulse. Count the number of beats you feel in 15 seconds and multiply that number by 4 to get your resting heart rate.

2. Calculate your maximum heart rate (MHR):

There are several formulas to estimate your maximum heart rate, but a simple and widely used formula is:

MHR ≈ 220 - (your age)

3. Identify your heart rate reserve (HRR):

Subtract your resting heart rate from your maximum heart rate to find your heart rate reserve (HRR):

HRR = MHR - RHR

4. Determine your heart rate training range:

Your heart rate training range is typically expressed as a percentage of your heart rate reserve. Common heart rate training ranges include:

- Low intensity (50% to 60% HRR): This range is suitable for warm-ups, recovery workouts, and light exercise.

- Moderate intensity (60% to 70% HRR): This range improves endurance and cardiovascular fitness.

- High intensity (70% to 80% HRR): This range is for more vigorous exercise and helps improve VO2 max.

To use your heart rate training range during exercise, use a heart rate monitor or a fitness watch to track your heart rate. Aim to stay within your target heart rate range for the desired amount of time. You can adjust the intensity of your exercise to stay within your target range.

It's important to note that these heart rate training ranges are general guidelines, and individual fitness levels and training goals may vary. It's always best to consult with a healthcare professional or a certified fitness trainer before starting a new exercise program, especially if you have any underlying health conditions.