Your target heart rate helps you determine whether you're exercising at an appropriate level of intensity. When you're doing aerobic exercise, your heart rate should be between 60 percent and 85 percent of your maximum heart rate, according to the American Heart Association. Engaging in physical activity that gets your heart pumping at the target heart rates helps you burn calories and control your body weight. It can also be beneficial in treating and preventing chronic medical conditions such as heart disease and diabetes.
Step 1
Subtract your age from 220. For example, if you are 25 years old, 220-25=195. This figure represents your maximum heart rate.
Step 2
Multiply this figure--195, using the above example--by 0.6. In this case, 195 x 0.6=117. This figure represents the lower limit of your target heart rate while exercising.
Step 3
Multiply your target heart rate--195 in this example--by 0.85. Here, 195 x 0.85=165.75. This figure represents the upper limit of your target heart rate.
Step 4
Use the above calculations to familiarize yourself with your target heart rate. For someone who is 25 years old, the target heart rate is 117 to 166.
Step 5
Check whether you are exercising at your target heart rate by taking your pulse for 10 seconds and multiplying it by 6 to give you your current heart rate. If you count 21 heartbeats in 10 seconds, your pulse is 126.
Step 6
Compare your current heart rate to your target heart rate. In this example, a pulse of 126 falls into the target heart rate range.
Tips and Warnings
- If your pulse is above your target heart rate, slow your pace, the American Heart Association advises. If your pulse is below your optimal range, you can pick up the intensity. Try to exercise at least three times a week, although four or five times a week is more beneficial to your health, according to MedLine Plus. When starting, aim for two and a half hours of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise each week. Gradually increase to five hours of moderate exercise or two and a half hours of vigorous exercise.
- Some drugs, in particular high blood pressure medications and beta-blockers, can lower your maximum heart rate. If you're taking these medications, speak with your doctor about your optimal heart rate while exercising, the American Heart Association advises.
Things You'll Need
- Calculator
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