How To Train With Heart Rate Training Zone? (Karvonen Method/Heart Rate Reserve)
Вставка
- Опубліковано 14 січ 2023
- In this video, we'll be diving into the Karvonen Method, which is a popular heart rate training method used by athletes and fitness enthusiasts.
🔗 Check out the recommended Heart Rate Monitor:
Option 1) Polar H10: amzn.to/48axEKE
Option 2) Powr Labs: amzn.to/485vlsl
🔗 Check out the recommended HRV App:
Elite HRV: elitehrv.com/app
To Further Commit to your Fitness Goals:
➡️ Access to FREE Cardio Heart Rate Zone Follow-Along eBook & Cardio Calculator (HRR Method): emmamattisonfitness.ac-page.c...
❤️ EKG Heart Rate Monitor: amzn.to/48axEKE
The KARVONEN METHOD is a simple formula that calculates your target heart rate based on your age, fitness level, and resting heart rate. If you're looking for a simple and effective way to calculate your target heart rates, then the KARVONEN METHOD is the method for you!
All you'll need is your theoretical maximum heart rate calculation (which you get calculate quickly by watching this short video):
• The NEW Theoretical Ma...
The Karvonen Method is a simple, yet effective way to train your heart rate. By using this method, you can train your heart rate in a way that is safe and comfortable. We'll also be explaining the different heart rate zones in my other video:
• The NEW Theoretical Ma...
-----
Sign up for my email list at www.myzeniverse.com to get free gifts 😊
❤️ Always keep your form in check! For more by me, please subscribe! ❤️
-- Who am I? I am an NASM Certified Personal Trainer, Nutrition Coach, and Stretch & Flexibility coach... and a dancer of 20+ years. --
Visit my site to sign up for the mailing list to know when the app is launched! 😄
More content? ⬇️
🥰 visit the site: www.emmamattisonfitness.com
🌳 Connect to my socials! linktr.ee/emmamattisonfitness
*DISCLAIMER: Always consult with your physician before beginning any exercise program. Our instructors are not licensed medical care providers and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge MyZeniverse (and all instructors thereof) from any and all claims or causes of action, known or unknown, arising out of MyZeniverse videos, programs, workouts, and any other educational information provided.
READ FULL DISCLAIMERS ON WEBSITE: www.myzeniverse.com/terms-of-...
#fitness #cardio #heartrate #fitnesstips #running #healthylifestyle #healthtips #hearthealth - Спорт
Thank you all for watching! Please see this pinned comment for more helpful links and resources:
🔗 Check out the recommended Heart Rate Monitor:
Option 1) Polar H10: amzn.to/48axEKE
Option 2) Powr Labs: amzn.to/485vlsl
🔗 Check out the recommended HRV App:
Elite HRV: elitehrv.com/app
To Further Commit to your Fitness Goals:
➡ Access to FREE Cardio Heart Rate Zone Follow-Along eBook & Cardio Calculator (HRR Method): emmamattisonfitness.ac-page.com/Free-Cardio-Gifts
❤ EKG Heart Rate Monitor: amzn.to/48axEKE
This is extremely helpful. I'm new to zone training (at the tender age of 61), and using the old formula, I would jump out of zone 2 with even the slightest increase in exertion. This makes way more sense. I will be checking out all of your content for more insights. Thank you!
Thank you so much for your support and for watching! I'm glad it was helpful 🤗 Keep up the excellent work committing to your health and training 🙌 I look forward to more of your comments!
Love, love, love it!!! Thank you
You are so welcome! Thank you so much for your support! 🤗
Nice
Using this for my IB sports science studying. Thanks 😂
Hey! That's great! Good luck with your studies 🙌 Any topic requests, let me know; education is priority on my channel! 😊
Oh! Also, check your textbook to see which version of the theoretical maximum heart rate is used to calculate Karvonen. Many older textbooks still use the 220-age formula, but I do not teach it that way. I teach it using the newest, more accurate formula (Tanaka). It can be a challenge nowadays because some tests are based on outdated textbooks, so you have to learn the old information and then be tested on it, but ensure you know what is "up to date" simultaneously!
@@EmmaMattisonFitness Will do, thank you for the advice.
Excuse me teacher. Unfortunately My engilish is bad therefore I am learning engilish right now. We are going to translate this your videos. I have a question. Did you tell us how to determine the intensity of the training?
Yes, BUT here is another video that will be imperative to a more well-rounded understanding of exertion. Please check out this video when you get the chance! ua-cam.com/video/R8b6zthnUpc/v-deo.html
@@EmmaMattisonFitnessI am going to watch as soon as thank you teacher, I am grateful you🙏🙏
64 exceptional? I know tons of elite runners with resting heart rates in the low 30's. My resting heart rate is 37 or 38 when in shape.
Thanks for your comment! It’s incredible to hear that your heart rate is in the low 30s - that's elite athlete-level fitness. On my channel, I focus on health and wellness for adults over 40, with a significant portion of my audience in their 60s and beyond. For many in this age group, especially those starting from a point of lower fitness or dealing with health issues, a resting heart rate in the 60s can indeed be exceptional progress - and for unfit individuals a resting heart rate lower than 60 bpm may actually indicate bradycardia that may require medical attention. My goal is to celebrate these achievements and provide supportive, tailored advice for improving health at any starting point. It’s all about progress and personal bests, no matter the starting point. I appreciate you sharing your experience; keep up the great work!
@@EmmaMattisonFitness Yes I am sure it's quite common to have these higher heart rates but not in my world so to speak. Every one was an athlete around me growing up. I am 36 by the way so getting closer to 40 😅. Thanks for the answer!
By the way at the hospital, heart rate machines always beep to signify I am dying lol. In fact some nurse even told me once that it was definitely not normal to have your heart rate dip below forty and that I should see a cardiologist urgently. I thought it was non-sense but did it anyways. The cardiologist told me I was in great shape! I did run 16'05 for 5k not long ago after all.
Ha, it sounds like you've had quite the journey with those heart rate monitors - I can imagine that would turn a few heads! It's fascinating to hear about the different experiences and norms within various fitness circles. It just goes to show how diverse and personal health and fitness truly are. Kudos on your 5k time, by the way - that's an incredible achievement! As you edge closer to the 40 mark, it's awesome to have individuals like yourself in our community, blending high levels of athleticism with insightful, personal experiences. Thanks again for sharing, and here's to many more miles and milestones ahead!
Karvonen method seems to be flawed in a way that untrained person from your example has higher zones (due to higher RHR) whereas it should be the other way around. As you get fitter, you can sustain the same pace with less effort so your zones naturally shift up.
I completely understand your logic! The confusion arises in “energy pathways.” The untrained individual in this example has higher numbers (ranges for each zone) because their heart is less “fit” than the more trained individual. Let’s look at Zone 2 specifically just to provide an example. Zone 2 is called the aerobic zone because the body is still using oxygen as the main energy source. This is the same between person a and person b. The only real issue is that the less trained individual’s heart just isn’t up to parr - the body is still using oxygen, the heart is just working a lot harder because it is unfit. So that’s why the theoretical range calculation using Karvonen suggests Zone 2 will be harder on their heart, therefore it will be a higher bpm range. The trained individual has a lower heart range for the Zone 2 as an example because the oxidative pathway is still happening, but the heart is just more easily working. That’s a big goal for my endurance athletes - to be able to run with a lower heart rate. They want their aerobic zone (Zone 2) to gradually get lower and lower. When you move on to the other zones, you use different energy pathways (glucose versus creatinine-phosphate). I hope this helps!
I’ll add one more thing (just to help clarify, because I had the same thought when I first learned about heart rate!) Let’s take one more runner example. When you’ve been training consistently to help improve your times, you’ll notice it does get harder and harder to reach your high Zone 2 (and not surpass it) so you stay aerobic. You will notice your times decrease after consistently chasing that target Zone 2 number, meaning speed improvement. Naturally, you have to train harder for this model! But for untrained individuals, many jump on a stationary bike for only 5-10 minutes and their heart rate skyrockets to the high Zone 2, but they haven’t really done very much distance or time compared to the runner example. Hope that makes sense, and really, thank you for asking - this is a topic I love discussing! 😄
@@EmmaMattisonFitness the problem with this formula (and any generic formula for that matter) is that it doesn't take into account the important points: first (VT1), second (VT2) ventilatory threshold and VO2max, which can vary widely even if individuals share the same RHR and HRmax. Also while getting your RHR is easy, HRMax estimated by formula is just that - an estimate. And getting your real physiological HRMax is not that easy as it might look. Not sure I would advise doing max effort hill reps or like to untrained person either because aside from possible health risks, chances are metabolic byproducts and fatigue will fold them down before they can even reach it.
What you want to achieve by training is to shift your VT1 hr to the right on the lactate curve, meaning you can run faster with very little perceived effort, aka build strong aerobic base. Same goes for VT2, you want to be able to sustain threshold pace for longer and by training at HR near your VT2, your VT2 hr should go up over time. What I eanted to say is I strongly suggest not to trust any formula blindly and validate it by perceived effort (how this effort should feel like?) and as you progress, you can do different field tests to estimate your VT1, VT2 (which may not be so easy to do for beginners). It's nice that formula suggests you are in zone 2 if you can barely talk🙂.
@@DonJon55 Thanks for the reply! It seems we are in full agreement, when it comes down to it! Yes, this entire series is meant for beginners just getting started 😊 I do go over the fact that HRMax calculations are merely theoretical (in a different video), and need to be taken with a grain of salt, but that actual HRMax can be calculated through physiological testing (again, this series is just called HR Basics). For general exercisers, however, I do think the Karvonen method serves as a much better starting point than merely calculating out Zones based on the classical calculation (without HRR). And thank you, I do love including RPE alongside the Zones I recommend for my clients. Most of my clients are active older adults (or even elderly,) so I do pay critical attention to how we perceive our own exertion. Most of my clients start "buffering" if I ever start talking about the lactate curve - so I try to keep the explanations basic, especially in my free youtube videos for beginners 😊
so this is saying my zone 2 would be 133.852????? seems very low. Especially when my RHR is 43 and my MHM is 184 but i use THR to come to the 133.852
Hi! Thanks so much for watching and for your comment, Adam. I understand your concerns about the heart rate values. Everyone's body is unique, and while formulas give us a starting point, they are only estimates. Here are a few considerations:
Individual Variation: These formulas serve as general guidelines and might not fit perfectly for each individual. For more advanced exercisers, you may want to consider receiving an actual maximum HR test or VO2 max test, supervised by an exercise physiologist, or consider other metrics such as blood lactate testing!
Trust Your Perception: If the calculated Zone 2 feels easy, trust your body and adjust based on how you feel during the workout. The talk test is particularly helpful to layer alongside RPE and HR.
Safety and Monitoring: Always prioritize safety. Adjust as necessary, keep an eye on how you feel during and after workouts.
Upcoming Video: In two weeks, I'm releasing a new video that will delve into layering RPE, the talk test, and how to use them with %HRR for a more comprehensive approach. I recommend tuning in for that one!
Remember, while formulas are helpful, your perception is paramount. Stay tuned for more guidance soon! Thanks again for watching!
I don't understand how the workout zone HR's should be higher for the unfit person?
I understand the math, I don't understand the logic!
How can an unfit person's zone 2 HR be so much higher than a fit persons?
Surely this would lead to the unfit person overtraining!
I would have thought an unfit person should be working at a lower HR until they get fitter!
Thanks for your question! It's a common and understandable concern! The key here lies in understanding how the method calculates training zones based on individual heart rate reserves, which is the difference between your maximum and resting heart rates. Fitter individuals typically have a lower resting heart rate, which results in a larger heart rate reserve. When we apply the percentages to calculate the training zones, the actual heart rate numbers might seem higher for less fit individuals due to their typically higher resting heart rate, leading to a smaller heart rate reserve. It's all about tailoring the exercise intensity to each individual's cardiovascular fitness. However, always remember that these are guidelines, and listening to your body is crucial. If a training zone feels too intense, it's perfectly okay to adjust accordingly. Safety and comfort should always be your top priorities. Please watch my video on "layering exertion" here to understand why we don't want to just rely on HR alone: ua-cam.com/video/R8b6zthnUpc/v-deo.html Hope this clarifies things a bit more!
@@EmmaMattisonFitness Thank you for replying.
Will do. 👍
Of course! My pleasure! @@Cloppa2000