A – There are many methods to calculate target heart rate zone, I rely on KARVONEN formula , this formula can be considered more accurate as it incorporates resting heart rate (RHR).
First you need to know your resting heart rate; it’s advisable to take your resting heart rate right after you wake up from a good night’s sleep (before you get out of bed). Count the number of beats for one minute from your carotid artery (easiest to measure for non professionals)
Below is an example of the Karvonen formula for a 30 year old person with a resting heart rate of 65 beats per minute.
220 - 30 (age) = 190
190 - 65 (resting heart rate) = 125
125 * 65% (low end of heart rate) = 81.25
125 * 85% (high end) = 106.25
81.25 + 65 (resting heart rate) = 146.25
106.25 + 65 (resting heart rate) = 171.25
The target heart rate zone for this person would be 146 to 171, for this person he/she needs to maintain heart rate around 146bpm to work in a fat burning zone during aerobic exercise sessions.
To monitor heart rate it’s advisable to use a heart rate monitor.
Q - If a person performing simple aerobic exercises such as jogging or cross-training complains of muscle aches during (and not afterwards) workout what is the solution for this? Will continuation of jogging fix the problem?
A - There maybe several reasons for those muscle pains during aerobic exercises, most common problem is weak muscles (ie: lack of strength in muscles) to perform the given activity. Continuation of jogging will not solve the problem, it may worsen the case. To prevent minor muscle aches it is best to perform some resistance training to strengthen the muscles.
Q - What is the cause of muscle aches after weight training?
A – Delayed Onset Muscular Soreness (DOMS) is the name of muscle aches you get after weight training. Generally the pain and discomfort occurs 24 hours after exercising, the exact cause is still unknown, some believe it’s due to lactic acid build up and in current assumptions it’s due to tiny muscle fiber tears due to eccentric contractions (negative contractions). Some research also claims it is not due to muscle damage during training.
To reduce DOMS a good stretch routine is the best solution, and it is not advisable to train the body part with the discomfort of DOMS as it’s exerts more stress on the same area which may cause more stiffness and pain.