A Healthy Heart Rate For Cardiovascular Workouts

It's necessary to increase your heart rate to benefit from aerobic exercise. Increasing it too little will not yield the most benefit for your time, while increasing it too much can discourage you or even set back your fitness gains. By determining your maximum heart rate, learning to monitor your heart rate while exercising and working within a reasonable target heart zone, you can get the most benefit from your aerobic workout sessions.

Determine Your Maximum Heart Rate

The maximum number of times your heart can beat in one minute decreases as you age. The traditional formula for determining maximum heart rate is simple: 220 minus your age. For years it was assumed that in a healthy person, age was the only factor that determined this number. Research reported in the American Heart Association's journal "Circulation," however, suggests that the maximum heart rate produced by this formula overestimates the appropriate maximum for women. The study suggests the new formula for women should be 206 minus 88 percent of your age.

Recommended Target Heart Rate Zones

Your target heart rate is the number of beats per minute you want to maintain as you exercise. Depending on your goals, you may maintain a steady rate or vary it from less to more intense. If you are healthy, the American Council on Exercise recommends exercising at 50 to 80 percent of your maximum heart rate. The American Heart Association suggests that healthy individuals new to exercise start exercising at 50 percent of their maximum heart rate for a few weeks. This can be increased gradually over months until you can exercise at 75 percent of maximum. Although it is not necessary to exercise at 80 percent or even 85 percent of maximum to benefit from aerobic exercise, you may be able to do so comfortably after six months of training.

Monitoring Your Heart Rate

You can get a good estimate of your heart rate by taking your pulse or by using a heart rate monitor. To manually take your pulse, place the first two fingers of one hand on either the artery near the surface of the inside of your wrist or on the carotid artery on the side of your neck. Move your fingers to find the point where the pulse is easiest to feel. Count your heart beats for 10 seconds and multiply by six. An alternative method is to use a heart rate monitor which you can wear like a watch. It automatically and continuously provides your heart rate. Some exercise machines such as treadmills and step machines provide heart rate readings which they detect when you grip a sensor in a handle on the machine.

Warnings

Exercising at the target heart rates discussed above is recommended for people with no health problems. It is important to note that some medications may affect your maximum heart rate. For example, some medications for treating high blood pressure lower your maximum heart rate. Consult your physician if you want to exercise and have a health problem or are taking medications. Because each individual is unique, the recommended target heart rate zones are estimates. As you monitor your heart rate be sure to assess how you feel. If you feel weak, light-headed, queasy or otherwise ill while exercising, slow down. Adjust the intensity of your exercise so you feel comfortable. Challenge yourself but not so much you feel worse during and after exercise.