Knowing your maximum heart rate and then working to hit certain exercise targets based on that information is an effective method for making your cardio workouts more beneficial and more fun. Once you figure your base maximum heart rate, there are several ways to check your pulse as you workout. This will help you track your progress as you get healthier. It will also keep you from overdoing it and getting burnt out on your cardio exercise program.
Maximum Heart Rate
Staying between 50 and 85 percent of your maximum heart rate during your cardio workout will ensure your workouts are the most effective they can be. How do you compute your maximum heart rate? The American Heart Association says that, as a general rule, your maximum heart rate is about 220 beats per minute, minus your age. To find out a more specific rate --- one that is personalized and more accurate than the Heart Association formula --- ask your doctor about a stress test.
Variations in Maximum Heart Rate
Your maximum heart rate can vary from the AHA formula depending on a variety of factors. Medical conditions, such as high blood pressure, diabetes or heart disease, can alter your rate. Also, medications, such as beta blockers can affect your rate. If you have a medical condition, or if you are taking medications, it's a good idea to talk to your doctor so he can help determine your target heart rate.
Cardio Targets and Benefits
Once you have your maximum heart rate, calculate 50 to 85 percent of that number to find the target you want to hit as you exercise. Staying in this zone is the best way to burn fat and calories, lower your cholesterol and blood pressure and improve the health of your heart. If you're beginning a cardio program, aim for 50 percent. As you get in better shape, your heart gets stronger and your cardiovascular fitness improves, aim for a higher rate. The Cleveland Clinic says not to exceed 85 percent of your maximum heart rate, however: Doing so provides no health benefits and can cause damage because it is an extreme level of exercise, placing a great deal of stress on your heart. Plus, since such an effort can only be maintained for a very short period of time, it fails to provide the same benefits as a sustained 20-minute effort in the target zone.
Checking Your Heart Rate
Checking your heart rate on treadmill monitors is not the best way to get an accurate number; those are only about 80 percent accurate. A chest strap heart rate monitor delivers a more accurate readout of your pulse as you're exercising, with the readout most typically transmitted to a wrist monitor for easy viewing without breaking your stride. If those options aren't available, you can check your heart rate manually: Place your finger on your pulse point on either wrist or on your neck, just below either ear, and count the beats for 10 seconds. Multiply that number by six to get your rate.
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