Your optimal heart rate, also called target heart rate, depends less on the exercise you're doing and more on your body's fitness level. The target heart rate is the number of times your heart should beat per minute to give you the most benefit and the least risk while exercising, according to the Cleveland Clinic. Beginning exercisers will start at the bottom end of the target heart rate range, regardless of the exercise, while experienced exercisers will work more toward the top of the range.
Step 1
Calculate your maximum safe heart rate, which is the heart rate you should not surpass while exercising. Subtract your age from 220 to find this number. If you're 30, your maximum heart rate would be 190.
Step 2
Calculate 50 percent and 85 percent of your maximum hear rate to get your target heart rate range. For example, if you're 30 years old and your maximum heart rate is 190, the lowest your heart rate should be during exercise is 94 and the highest your heart rate should go is 162. Keep your heart rate in this range when you exercise.
Step 3
Exercise at the level you intend to sustain for most of your workout. Once you reach this level, stop and find your pulse. Count how many times your heart beats in 10 seconds. Multiply this number by 6 to get your current heart rate. Increase or decrease your physical activity to increase or decrease your heart rate until you reach the heart rate you're aiming for.
Step 4
Try talking during your workout. If your breathing increases but you find you can still talk during your workout, it's a good sign that you're within the optimal heart rate range.
Step 5
Start exercising at the lower end of your target heart rate range. As you get stronger and more fit, gradually increase the intensity of your workouts and your heart rate. Don't aim to work out at the full 85 percent of your target heart rate right away to help prevent injury.
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