The American Heart Association recommends regular exercise for good health. To achieve the maximum benefits to your heart, try to stay within your target heart rate range. This will ensure that you are giving your heart and body a good workout while not putting yourself at risk for tiring out too quickly. The Cleveland Clinic adds that working out too hard can put you at risk for cardiovascular or orthopedic problems. Be sure that you understand how to find and stay within your target heart rate range before exercising.
Step 1
Find your predicted maximum heart rate by subtracting your age from 220. If you are 35 years old, for example, your predicted maximum heart rate is 185 beats per minute. This is the highest heart rate that you should have if you are exercising as hard as you can. The Cleveland Clinic states that some factors such as illness or medications that you are on may change your maximum heart rate.
Step 2
Determine your target heart rate range. Multiply your predicted maximum heart rate by 0.5 to find the lower end of your target heart rate range. Multiply your predicted maximum heart rate by 0.85 to find the highest end of your target heart rate range. Depending on your general health and previous activity level, your target heart rate is in between those two numbers. If you are 35 years old, your target heart rate ranges from 93 to 157 beats per minute. When you first start your workout program, aim for the lower end of your target heart range, then gradually increase your heart rate as you become more fit.
Step 3
Take your pulse periodically to determine whether you are in your target heart rate range. Place two fingers over your inner wrist and locate your pulse. Using a clock or watch with a second hand, count how many times your heart beats in ten seconds. Multiply this number by six for your heart rate per minute. Increase or decrease your workout efforts accordingly.
Step 4
Assess your comfort level while exercising. The American Heart Association recommends using the "conversational pace" method to determine whether you are at your target heart rate. If you can maintain a conversation while walking or exercising, you are probably at or about your target heart rate. If you can sing, you are most likely working below your target heart rate, and if you have to stop and catch your breath, you may be working above your target heart rate.
Things You'll Need
- Calculator
- Watch or clock
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