hello, I am struggling to find moderate activity heart rates, there is a lot of data table and calculators and I dont know which one is right. Can you recommend one that you find accurate?
currently I am using that one below, I am 34yo male(I am using the “35” row), but some use resting heart rates, which I dont want to know, and honestly I dont want to micromanage my health, dont get me wrong, I am very fit, I lift 4 time per week, and 3h cardio per week as well(jumping rope, because I can do it, even when I am traveling), but I dont want to get obessed over things like lowering resting heart rate
What are you wanting to use these things for? Also, if you don’t know your resting HR or HR during activities, I’m not sure how you can use these things. I don’t find any of the above very accurate or terribly useful for programming exercise at particular ranges, but I’m sure there’d be some overlap in some individuals if I were to measure their max HR and program based off of that. So, let me know what you’re wanting to use these for and actually know and I’ll try to help you from there.
I track my HR during aerobic activities, my main goal its to met WHO guidelines for physical activities. I was using that table to be in the moderate zone during activities, but I dont know if its the right approach. If I have to know my resting HR to be sure that I am in the moderate zone, not a problem at all, I just dont want to do unnecessary things. METs its confusing metric to me, since my Garmin watch dont have that metric, HR its the most simple for me to track, thats why I am using now
In this case, I would use METs of the activity multiplied by the duration. You don’t need to track anything in that case, rather just use the MET compendium.
If you’re dead set on using HR to figure out if you’re in the moderate to vigorous the vigorous activity level, I’d put 40 to 60% of your heart rate reserve for moderate and > 60% for vigorous. To calculate your heart rate reserve, subtract your resting HR from your max HR.