Your workout heart rate, or target heart rate, is critical for an adequate workout. Exercising at an intensity over your target heart rate can make you tire quickly and can sometimes lead to injury. However, if you're not pushing yourself hard enough during your workouts you may not benefit from the activity or get the results you want. The American Heart Association recommends exercising in the target heart rate zone of 50 to 85 percent of your maximum heart rate. If you are new to exercise aim for the lower end of the zone and as your fitness improves gradually increase your workout heart rate.
Age-Related Method
Step 1
Calculate your age-related maximum heart rate using the equation 220 - age. For example, a 35 year old would have an age-related maximum heart rate of 220 - 35 = 185 beats per minute.
Step 2
Find the low-end range of your workout heart rate zone by multiplying your maximum heart rate by 50 percent. For example, a 35 year old individual would use 185 x .50 = 93 beats per minute.
Step 3
Find the high-end range of your workout heart rate zone by multiplying your maximum heart rate by 85 percent. For example, a 35 year old individual would use 185 x .85 = 157 beats per minute. This person's workout heart rate should stay between 93 and 157 beats per minute.
Karvonen Method
Step 1
Find your estimated maximum heart rate using the equation 220 - age. For example, a 35 year old individual would have an estimated maximum heart rate of 185 beats per minute.
Step 2
Measure your resting heart rate. With your first two fingers locate your radial pulse on the thumb side of your inner wrist or your carotid pulse on either side of your windpipe. While sitting quietly use a watch to time your pulse for one minute while you count the beats. Record your resting heart rate. For example, the 35 year old individual counts 60 beats during the one minute.
Step 3
Calculate the low-end and high-end ranges of your workout heart rate using the following equation: Target heart rate, or HR, range = ([HRmax - HRrest] x percent intensity) + HRrest. For example, the 35 year old individual would have a lower-end range of ([185 - 60] x .50) + 60 = 123 beats per minute and a higher-end rage of
([185 - 60] x .85) + 60 = 166 beats per minute. Her workout heart rate is between 123 and 166 beats per minute using the Karvonen method.
Tips and Warnings
- The Karvonen method is a more accurate way to estimate your workout heart rate because it takes into account your measured resting heart rate.
- The age-related estimate for maximum heart rate has a standard deviation of plus or minus 12 to 15 beats per minute so it may not be very accurate for some individuals. Consult with your health care provider before beginning an exercise program.
Things You'll Need
- Calculator
- Watch or timer
- Pencil and paper
References
- American Heart Association: Target Heart Rates
- The Walking Site: Your Target Heart Rate
- "ACSM's Resource Manual For Guidelines For Exercise Testing And Prescription", Fifth Edition; Leonard A. Kaminsky, Phd, FACSM, et al.; 2006
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