How To Find Your Target Heart Rate When Bodybuilding
The Heart Rate Reserve or Karvonen Method
220 – your age = your Age Predicted Maximum Heart Rate (APMHR). This is a prediction of the highest heart rate you can achieve.
Take your APMHR, subtract your Resting Heart Rate(RHR) The RHRshould be taken first thing in the morning before you get out of bed.
This equals your Heart Rate Reserve (HRR) or the difference that you can make on your heart rate. Take the HRR and multiply by .5 Add back your RHR to each and this will give you the lower end of your target heart rate zone.
Once again go back to your HRR and now you multiply it by .85. Add back your RHR to each and this will give you the upper end of your target heart rate zone. (50 and 85% as recommended by The American College of Sports Medicine)
For ease of taking your heart rate while exercising, divide those numbers by 6 so you can simply take a ten second pulse count.
i.e. here’s mine:
220 – 40 (years old) =180 (APMHR )
180 – 48 (my RHR) =132
132 x .5 =66 (HR diff.) + 48 (RHR) =114
132 x .85 =112 (HR diff.) + 48 (RHR) =161
my target heart rate range = 114-161 beats/min. or divided by 6 = 21-27 beats/10 seconds