Step by step guide to calculate your heart rate zones using the Karvonen formula. There is an example included – and a calculator.
The Karvonen formula is one of the bests that can be used to define your heart rate zones and anaerobic threshold. It is based on the heart rate reserve, so it takes into account both your resting heart rate and maximum heart rate. Therefore it gives a much better result than the formulas that use only the maximum heart rate.
Calculating your heart rate zones using the Karvonen formula is very easy and it takes only a few minutes. I will show you what steps you have to follow and at the end there is an example included, too.
To use this formula you need to know your resting and maximum heart rates.
After the calculation you will have your heart rate zones and anaerobic threshold that you can apply to your training — the exact meaning and application of the zones and threshold varies with every training plan.
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An easy to make sports drink to refuel during and after vigorous exercise.
During long-lasting activities you will lose water and some important electrolytes — salts and minerals — through sweat, and burn a lot of calories. Therefore it is important to refuel during and after such activities.
The exact amounts lost depend on the type of the activity, its duration and intensity, and of course the weather plays a major role, too. For example, on average I lose one liter of water and burn 500 kcal during one hour of running — can’t measure the amount of salts and minerals lost.
Drinking sports drinks is probably the easiest way of refueling. You can find a ton of different brands offering their drinks. These are usually very similar to each other, made of water, fructose, glucose and other sugars, and electrolytes. These drinks are usually expensive and may contain some unhealthy stuff.
It is very easy to make your own sports drink and all you need are a few basic ingredients.
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