Henry, good evening I hope you are well and having a great night. With regard to your question, consider the following. Our overall goal is to educate our students and provide a basis from which to best develop programs for you and your clients. That is why we go over determining THR as determined by the original studies, the Karvonen Formula as well as Borg's rates of perceived exertion. Until there is a peer reviewed "better" alternative to determined THR that does NOT require students and the average person to have visit a physiology lab to have test done to determine what they already learned by using the Borg scale and Karvonen formula.
Other guidelines have been developed like the one by Seals 208 – (age * 0.7. While it is based on over 350 studies, with over 19,000 subjects, like the original formual it's standard deviation is still about 20 counts. This doesn't make it useless for calibrating a workout, but it is no better than an initial guideline.
That leaves us at the same place. Look to the basic 7 principles of training and you will find your answer: "individualization". Individualization in genetics, lifestyle and conditioning will always create some deviation. However, given the Karvonen Formula and Borg scale you have a good place to begin in your program development.
We hope this helps. Take care and have a great Tuesday night.
I am obviously not getting how to find the percentage rate to add into the heart rate formulas ( Karvonen, HR method). I've tried looking at the RPE percentages, but it is like this is too demanding, too soon, for just starting out on your own and trying to make a deadline for a workshop. This is about a question in module #6, question #8.
I am obviously not getting how to find the percentage rate to add into the heart rate formulas ( Karvonen, HR method). I've tried looking at the RPE percentages, but it is like this is too demanding, too soon, for just starting out on your own and trying to make a deadline for a workshop. This is about a question in module #6, question #8.
The question is referring to MAX Heart Rate Range. In your book, Personal Fitness Training Theory & Practice, on page 116 you will see the American College of Sports Medicine Guidelines for Cardiovascular Stimulus. Here you will find the recommended percentage ranges for both Max HR as well as Heart Rate Reserve. That should help you to answer question #8.
