Your target heart rate refers to the rate your heart beats when you're exercising at optimum effort. Knowing your target heart rate and then striving to reach that heart rate when exercising ensures you get the most out of your work for cardiovascular benefits. Your target heart rate is anywhere from 55 to 85 percent of your maximum heart rate, or the absolute hardest that your heart should be working. Calculate your target to help you set goals for your exercise efforts.
Step 1
Subtract your age from 220. For instance, if you're 35, your number will be 185. This is your predicted maximum heart rate based on age.
Step 2
Multiply your result by .55 for the low end of your target heart rate and .85 for the high end of your heart rate. For the given example, your target heart rate would be anywhere from 101 beats per minute to 157 beats per minute.
Step 3
Take your pulse during exercise to measure your heart rate and compare it against your target. Place your index and middle fingers under the side of your chin until you can feel a pulse. Count how many beats you feel in 10 seconds and multiply the number by six for your current heart rate.
Step 4
Adjust your exercise intensity accordingly. If you're lower than the low end of your target heart rate, it's time to ramp up your efforts. If you're too high, you may want to slow down in order to stay within your target.
Things You'll Need
- Calculator
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