Trainers and health professionals speak of the optimum heart rate during exercise as the target heart rate. As you exercise, your heart beats faster to accommodate the increasing demand of your muscles for blood and oxygen. Achieving your target heart rate means that you are exercising your muscles sufficiently to incur cardiovascular benefit without endangering your heart.
Finding Your Target
The American Heart Association recommends determining your target heart rate before getting on a treadmill or exercise bike. Your target heart rate is a calculation based on your age. First, you must find your maximum heart rate. To do this, simply deduct your age in years from the figure 220. The AHA defines your target as 50 to 85 percent of this figure. If you are 50 years old, your target heart-rate zone is 85 to 145 beats per minute.
The Zone
The target heart-rate zone is broad because optimum heart rates vary among individuals. The zone must accommodate personal fitness levels. The American Council on Exercise advises that people with previously sedentary lifestyles keep their targets closer to the lower end of the range, while athletes in training can aim for the higher numbers. If you are not a physically active person, allow your body time to adjust to the new demands you are placing on it.
Measuring Rates
The simplest way to measure you heart rate is to buy a heart-rate monitor. You can wear it like a wristwatch and instantly know if your heart is pumping at an optimum level. However, you can also determine your heart rate during exercise by placing two fingers on your opposite wrist, below the base of your thumb, to locate your pulse. Next, count the beats for 10 seconds and multiply the sum by six to determine the beats per minute. Many stationary bikes and related equipment at fitness centers automatically display your heart rate if you grip the metal handles.
Alternative
Interrupting your workout to count your heartbeats is sometimes cumbersome. An alternative method of achieving an optimal heart rate while exercising is what the AHA calls the "conversational pace." This method is ideal for those who walk with a partner for exercise. You simply engage in conversation while briskly walking. If you are unable to walk and carry on a conversation, slow down. You are probably exceeding your target heart rate.
Considerations
You should consult a health professional before beginning an exercise program, particularly if you are older or suffer from a chronic condition such as diabetes or heart disease. If you take prescription medications, you should also consult a professional to determine your optimum heart rate during exercise. Some medications, such as beta blockers, can slow down your heart rate, according to the AHA. A health professional can help you determine your personal target-rate zone to avoid overtaxing your heart.
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