The Centers for Disease Control and Prevention recommends that adults exercise for 30 minutes five days a week. Regular exercise helps you maintain or lose weight and reduces your risk of heart disease and diabetes. Walking, cycling and swimming are effective workouts to raise your heart rate to the recommended target level. If you are a male who is 55 years old, see your physician for a physical exam before beginning an exercise program.
Method
To manually calculate your heart rate during exercise, stop briefly and find your pulse inside your wrist or on the side of your neck. Use your first two fingers to feel your artery. Avoid using your thumb as your thumb has a pulse of it's own and can make it more difficult to get an accurate count. Keep time on your watch and count your heart rate starting with zero for 30 seconds. Multiply your rate times 2 to calculate your heart rate per minute.
Moderate
Your target heart rate for moderate aerobic activity should be between 50 percent and 70 percent of your maximum heart rate. To determine your your maximum heart rate, subtract your age from 220. The maximum heart rate for a 55-year-old man is 165 beats per minute. The range for a moderate workout is between 82 and 116 beats per minute.
Intense
Your target heart rate for intense exercise should be between 70 percent and 85 percent of your maximum heart rate. The range for an intense workout for a 55-year-old man is 116 to 140 beats per minute. Talk to your doctor to see if intense aerobic exercise is appropriate for you and your health.
Warnings
Certain medications can reduce your resting and target heart rates. If you take blood pressure or ulcer medications, check with your doctor to determine your target heart rate during exercise. Listen to your body while you exercise. If you experience chest pain, severe shortness of breath or lightheadedness, consult a physician.
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