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Karvonen Formula
The
Karvonen Formula is a
mathematical formula that helps you determine your
target heart rate zone. The
formula involves using your maximum heart rate
(MHR) minus your age to come up
with a target heart rate range (which is a
percentage of your MHR). Staying
within this range will help you work most
effectively during your cardio
workouts.
220
-Age
= Predicted Max Heart Rate
-Resting Heart Rate (Taken 3
mornings when wake up)
=Heart Rate Reserve
x Intensity (60%/80% one
calculation 60% another one at 80%)
+ Resting Heart Rate
=Target Heart rate at % from 60%
to 80%
NOTE:
You should take early morning resting heart rate for 6
seconds starting at 0 and average number over 3 mornings.
Tips for a Healthier You
1. Consume
64-ounces of water a day.
2. Take a
multi-vitamin daily (use a basic one with 100% RDI)
3. Exercise 5 to
6 times per week for 45 min. to 1 hour
4. Keep a food
journal and write everything down
-
exercise
-
water
-
multi-vitamin
-
food and
amount
5. Weigh in at
gym with us every week (confidential)
6. Bring food
journals every time we meet
7. Follow eating
plan as prescribed
8. Measurements
day 1, week 5, and week 10
9. Final Body
comp week 10
10. Weekly
sessions include:
(may attend other sessions if a regular class
is missed)
-
50 minute
workout
-
10 minute
abs/stretch
11. Limit or
omit alcohol intake
12. Nothing to
eat 2 hours prior to bed
13. Call us if
you are going to miss class or let us know ahead of time
14. Be prepared
to work hard!
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Preventing Pain & Injury
1.
Exercise Smart paying attention to your internal cues be
honest with yourself, comfortably challenge yourself
2.
Strengthen your body try to incorporate two strength
training workouts a week
3. Get in
Gear and use the proper exercise gear
4. Focus on
proper technique
5. Rest and
allow muscles to recover and repair
6. Take hot
baths and deep soak
7. Get
bodywork, deep-tissue massage or manual stretch
8. Maintain
better posture while sitting or standing everyday
9. Take
Five, take periodic de-stress breaks
10. Stretch
your core
11. Treat
any injury fast |
