Target Heart Rates For Aerobic Exercise

Paying attention to the frequency, intensity and duration of your exercise can help if you want to improve your physical fitness. Of these three elements, intensity may be the most challenging to measure. But it's worth monitoring because it can help you reach your fitness goals. One way to keep you on track involves knowing your target heart rate and then checking it as you exercise.

The Principle

Knowing your target heart rate allows you to perform aerobic exercise at the appropriate intensity to get maximum benefit. After several minutes of exercise to get your heart rate up to speed, try to keep your heart working within your target range during the remainder of your workout. If you have previously been sedentary, then try to stay near the lower end of the range when you begin an exercise program. As you become more physically fit, you'll need to increase the intensity of your workout and aim for the higher end of your target heart-rate range to keep improving your fitness level.

Estimating Heart Rate

You need to know your maximum heart rate to calculate your target rate. Since it is often not practical to get a stress test, you can estimate your maximal heart rate. Subtract your age from 220 to get your estimated maximal heart rate and then multiply that by .60 and .85 to determine the range of your target heart rate. Use these numbers as a general guideline, estimating conservatively and keeping in mind that individual values can vary.

Monitoring

It's easy to gauge your workout with a heart-rate monitor, but you can also check your heart rate by stopping briefly during exercise and placing your index and middle finger on the artery of the inner part of your wrist in line with your thumb. Press lightly and count how many beats occur in 15 seconds, starting the count on a beat, which you count as zero. Then multiply the count by four to find your heart rate in beats per minute. If your heartbeat falls within the desired range, keep exercising at the same intensity. If it's too low or too high, adjust your workout accordingly.

Warning

Some people taking high blood pressure medication will have a lower maximal heart rate, which means their target heart-rate range will also be lower. If you are taking high blood pressure medication, discuss its potential impact on your exercise routine with your health care provider. Consult your doctor before you begin an exercise program, especially if you have a chronic health condition such as diabetes or heart disease.