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How to Compute the Maximum Training Heart Rate

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Exercise could lead to lots of benefits and one of those is to make you healthy and strong thus achieving fitness. In order to full achieve its potential welfare. We should know our maximum training heart rate or what we called the MTHR.

MTHR is has its constant number of 220. That is the maximum heart rate of a person. If that exceeds, tendency that person might experience a difficulty of breathing. Thus, you need to listen to your body for you  might push it harder its limits and peril might comes along the way. 

However, if you will not perform/execute the workout or exercise properly, you might not be able to achieve your fitness goal. So it is ideal to reach an average and gradually increase to intense heart rate level. 


There are factors may also change your heart rate. These are:

  1. Changes to your heart rate as you age.
  2. Medical conditions that may impact your heart rate.
  3. Medications that can affect heart rate.
  4. Your current fitness level.

In order to know our THR or training heart rate is to subtract the MTHR to your age. For example, your age is 20 years old. So, MTHR which is 220 - 20 is equals to 200 THR.
A 20 years old  THR is 200 .

Formula:


MTHR - AGE  = THR


          220 - 15 =  205 THR

220 - 30 = 190 THR 


2 220 - 25 = ______ THR ?


       Training Heart Rate Zone

Zone Level     - Percent - Intensity


I - I - 50 % - 60 %   - very light ( warm up)

II - II - 60 - 70 % - light (fat burning

III III - 70 - 80 % - moderate (aerobic)

IV- IV - 80 - 90 % - hard (anaerobic)

V - V - 90 - 100 %   - maximum heart rate)


Example:  
        MTHR = 220 - 15 = 205

THR = 205  of 15 years old

 


Zone Level 

I - 50 % - 60 %  = 102.5 to 123 bmp (beats per minute)

= THR = 205 x .50 =  102.5 bpm 

= THR = 205 x . 60 =  123 bpm

  
      II - 60% - 70 % =  123 to 143.5  bpm

          = THR = 205 x. 60 = 123 bpm

  = THR = 205 x . 70 = 143.5 bpm


III - 70 % - 80%  = 143.5 to  164 bpm

    THR = 205 x .70 = 143. 5 bpm

       THR = 205 x .80 =164 bpm


IV - 80% - 90 %  = 164 to  184.5 bpm

      THR = 205 x .80 = 164 bpm

     THR =  205 x .90 = 184.5 bpm


V - 90%  - 100 % = 184. 5 - 205 bpm

        THR = 205 x .90= 184.5 bpm

        THR = 205 x 1.00 = 205 bpm



This is also an indicator how intense you engage in an exercise. Better to consult a doctor if you plan to engage in an intense training or work. 

           

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