Like other muscles, the heart becomes stronger and more efficient with exercise. To get the most benefit from your aerobic exercise, it makes sense to pace yourself. Efficient pacing will allow you to avoid stopping too soon because of fatigue and to avoid exercising too slowly to make good use of your time. One way to achieve this is to determine your maximum heart rate and then exercise in a target zone that challenges your cardiovascular system but allows you to continue long enough to build endurance.
Calculating Your Maximum Heart Rate
A good estimate of your maximum heart traditionally has been calculated for men and women simply by subtracting age from 220. For example, a 20-year-old, according to this guideline, has a maximum heart rate of 200 beats per minute. As age increases, maximum heart rate decreases, until at age 70, for instance, it is 150 beats per minute -- 50 beats per minute fewer than that of a 20-year-old individual. A study published in the July 13, 2010, issue of "Circulation" suggests that a woman should calculate her maximum heart rates by subtracting 88 percent of her age from 206.
Target Heart Rates
According to Dr. Jordan Moon, department head of sports, health and fitness at the United States Sports Academy, "Training between 70 percent and 90 percent of your age-predicted maximum heart rate is considered optimal for cardiovascular health." A person in good health can benefit from exercising at a pace that elevates the heart rate between 50 percent and 80 percent of its maximum. If you are new to exercise, ease into it by starting out at 50 percent of maximum for the first few weeks. Then gradually increase the intensity with the aim of pacing yourself at 75 percent of maximum. After six months of regular workouts, you can even increase the intensity to 80 percent if you like, although you can still benefit from less intense aerobic training.
Representative Target Heart Rate Zones
The American Heart Association provides examples of target heart rate zones based on age and the maximum average heart rate for that age. At age 20, the maximum heart rate is 200 beats per minute, or bpm, and the target heart rate zone of 50 to 85 percent of maximum is between 100 and 170 bpm. At age 25, the max is 195 bpm, and the target zone is between 98 and 166 bpm. At age 30, the max is 190 bpm, and the target is 95 to 162 bpm. At age 35, the max is 185 bpm, and the target is 93 to 157 bpm. At age 40, the max is 180 bpm, and the target is 90 to 153 bpm. At age 45, the max is 175 bpm, and the target is 88 to 149 bpm. At age 50, max is 170 bpm, and the target is 85 to 145 bpm. At age 55, the max is 165 bpm, and the target is 83 to 140 bpm. At age 60, the max is 160 bpm, and the target is 80 to 136 bpm. At age 65, the max is 155 bpm, and the target is 78 to 132 bpm. At age 70, the max is 150 bpm, and the target is 75 to 128 bpm.
Use Heart Rate Zones Wisely
The target heart rate zones described are intended only for people in good health. If you have not exercised recently, have health problems or are middle-aged or older, have a physical exam before beginning an exercise program. If your physician approves exercise, don't blindly adhere to the target heart rate zone you have chosen. Instead, monitor your reaction to the exertion. If you feel weak or dizzy, or if you feel pain, slow down or rest. Don't push yourself to the point where you feel ill.
Member Comments