Setting heart rate limits is a great way to predetermine a workout intensity and make sure you are training at an intensity level suitable to achieve the results you desire. The lower limit is used as a heart rate you should be above, while the upper limit represents a heart rate you should not exceed. By keeping a check on your heart rate level while training, you can ensure that your workout is exactly what you want it to be.
Setting Heart Rate Limits
Step 1
To calculate your maximum heart rate, use the following equation: 220 minus age equals maximum heart rate. If you are a female, use 226 rather than 220. For example, if you are 30-year-old man, your equation would look like this: 220 - 30 = 190. Your maximum heart rate would be 190 beats per minute, or BPM.
Step 2
Use your maximum heart rate to determine your lower heart rate limit by using the following equation: maximum heart rate times lower limit percentage equals lower limit heart rate. For example, if your maximum heart rate is 190 bpm and you want to train with a lower limit of 60 percent of maximum, your equation will look like this: 190 bpm x .6 = 114 bpm.
Step 3
Use your maximum heart rate to determine the upper limit of your training zone by following this equation: maximum heart rate times upper limit percentage equals upper limit heart rate. For example, if your maximum heart rate is 190 bpm and you want your upper limit percentage to be at 80 percent, your equation will look like this: 190 bpm x .8 = 152 bpm
Step 4
Set your upper and lower limit numbers into a usable training zone equation, such as this: ( , ). For example, if your maximum heart rate is 190 bpm and you want to train between 60 percent and 80 percent of your maximum, your training zone will look like this: (114 bpm, 152 bpm).
Step 5
When training, check your heart rate at your carotid artery, in your neck, for one minute. Make sure your heart rate is between 114 beats per minute and 152 beats per minute. If your heart rate is below 114 bpm, you need to increase your exercise intensity to get your heart rate up to your training zone. If your heart rate is above 152 bpm, you need to decrease your exercise intensity to bring your heart rate down to your training zone.
Tips and Warnings
- Use a target heart rate zone chart to determine what training zone you need to train in to achieve your training goal. When checking your heart rate, use a time that is divisible into one minute to make determining your heart rate easier. For example, if using 30 seconds, multiply your heart rate by two. If using 15 second, multiply it by four. Periodically check your heart rate during your exercise session to make sure your are staying in your training zone.
- Always check with a doctor prior to starting any new exercise routine. If you feel faint or dizzy during your exercise session, stop immediately. If the situation persists or repeats, consult a physician.
Things You'll Need
- Pen or pencil
- Paper
- Calculator
References
- "Essentials of Strength Training and Conditioning"; National Strength and Coditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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