When it comes to exercise, it can be difficult sometimes to know if you're really doing any good. Working out is important, but it's even more important to work out effectively if you're trying to lose weight or get in shape. The target heart rate zone is a range your pulse should be in for the most effective exercise. Figuring out and using your target heart rate can help you get the most benefit out of your exercise time.
Maximum Heart Rate
To understand and figure out your target heart rate zone, you first have to figure out your maximum heart rate. Your maximum heart rate is the highest rate your heart can beat during maximum exercise, and varies depending on age. To figure out your maximum heart rate, take the number 220 and subtract your age. For example, a person who is 50 years old would have a maximum heart rate of 170 beats per minute.
Target Heart Rate Zone
Your target heart rate zone, or the zone in which your body performs at its maximum, is at about 60 to 80 percent of your maximum heart rate. For a person 50 years old, the target heart rate zone would be between 102 and 136 beats per minute. If you haven't exercised in a while, you may want to gradually build up to your target heart rate zone rather than trying to achieve it on your first workout back.
Figuring Pulse
If you're going to start using the target heart rate zone to maximize your workouts, you'll need to know how to figure out your heart rate. Some people prefer to buy and use a heart rate monitor, or use on that is a part of the treadmill, elliptical machine or other exercise equipment they're using. If you don't have access to either of those, you can check your pulse manually by placing two fingers either on the side of your wrist or where the corner of your jaw meets your neck. Count the number of beats per 30 seconds and multiply by two, or the number of beats per 15 seconds and multiply by four to determine your heart rate.
Warning
While exercising in your target heart rate can help you have a more effective workout, it may not be safe for people with certain medical conditions or those taking some prescription medications. Talk to your doctor before starting any new workout routine. Your doctor may recommend lowering your target heart rate zone for your safety.
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