What Does Maximum Heart Rate Mean?

When exercising, it is common to work within a target heart rate, determined by your maximum heart rate, to get the most out of your workout and challenge your heart in the healthiest way. Calculating your maximum heart rate will keep your workouts safe and effective and help define the proper intensity for your workouts.

Definition

Your maximum heart rate is the highest number of beats per minute that your heart should contract. Your heart might exceed your maximum heart rate, but doing so could risk erratic beating and potential complications.

Calculation

For the most accurate reading, a cardiologist or exercise physiologist can perform a treadmill or bicycle stress test to determine your maximum heart rate. For a simpler calculation, subtract your age from 220 if you are male and from 226 is you are female. This formula is the most basic and does not take into consideration your fitness level or genetics. Use this number as a ballpark, knowing that you can add or subtract 15 to 20 beats per minute, depending on your exercise level.

Targets

Knowing your maximum heart rate can help determine target heart rate zones that you can focus on during your workouts. For a low- to moderate-intensity workout, keep your heart rate between 50 percent and 70 percent of your maximum. For a moderate- to high-intensity workout, keep your heart rate between 70 percent and 85 percent of the maximum.

Monitors

Wearing a heart rate monitor can help you keep an eye on your heart rate while you exercise so that you are on track with your training goals. Monitors usually consist of a watch you wear around your wrist and a strap that hooks below your breastbone, which transmits your heart rate to the watch. Some models will calculate your heart rate targets by gathering information about your resting heart rate, age, gender, height and weight.

Warning

Exercising based on your maximum heart rate should be done with care. If you are overweight, have been sedentary for more than a year or have a higher risk of heart disease, contact your physician before beginning an exercise program. Consider professionally measuring your heart rate zones so that you know exactly how hard and fast your heart should be pumping.