Understanding your target heart rate for moderate or vigorous aerobic exercise can help you to get the most from your workout, whether you're just doing the minimum for health or you're training for a bike race, run or other event. Your heart rate helps you to know how hard your body is working and can allow you to monitor your overall fitness level. Consult your doctor before beginning any exercise regimen, and if you have questions or concerns about your heart rate.
Maximum Heart Rate
Your target heart rate is based on your maximum heart rate. According to the American Heart Association, your maximum heart rate, measured in beats per minute, is 220 minus your age. If you take blood pressure medication, you should speak to your physician about your maximum heart rate, as it may be somewhat lower. Depending upon the intensity of your activity, your heart rate should be 50 to 85 percent of your maximum heart rate during exercise, the Centers for Disease Control and Prevention advise.
Target Heart Rate
Moderate intensity activity, like walking or ballroom dancing, should increase your heart rate to 50 to 70 percent of your maximum. Vigorous activity, such as jogging or race-walking, will raise your heart rate to 70 to 85 percent of your maximum. If you're just starting to work out, aim for 50 percent of your maximum heart rate, recommends the American Heart Association. Gradually increase the intensity of your workouts. After six months of regular exercise, you can safely work out at 85 percent of your maximum heart rate, but this isn't essential for good health or fitness.
Checking Your Pulse
You can track your heart rate with a small monitor worn on your body, with monitors built into gym equipment or simply by checking your pulse. Stop briefly and place the index and middle fingers on the radial pulse in your wrist, and start counting on a beat. Count for 30 seconds and multiply by two, or count for a full minute. Compare the beats per minute to your target heart rate.
Alternatives
If you don't want to check your pulse during workouts, there are some alternatives to monitor your progress and exertion. Conversational pacing is one option for moderate intensity activities. If you're working out at an appropriate level, you should be able to walk and talk, or maintain a conversation. If you can sing while you work out, you aren't working hard enough; if you have difficulty talking, you may be working too hard.
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