Your target heart range measures the intensity of your workout by the beats per minute of your heart. Typically, you want to exercise at 50 to 85 percent of your maximum heart rate. According to the U.S. Centers for Disease Control and Prevention, 50 to 70 percent of your maximum heart rate is a moderate workout whereas 70 to 85 percent is a vigorous workout. Determining your target heart range helps you gauge the intensity of your workouts. Target heart range values assume that you are healthy. If you take medications or have a medical condition, speak with your doctor to determine the appropriate target heart range for your specific case.
Step 1
Estimate your maximum heart rate by subtracting your age from 220. For example, if you are 41 years old, subtract 41 from 220 to get 179 bpm as your maximum heart rate.
Step 2
Multiply the value for your maximum heart rate by 0.5 to find the lower point of your target heart range for exercise. For example, if you are 41 years old and your maximum heart rate is 179, multiply 179 by 0.5 to get 89.5 bpm for the lower limit of your target heart rate range.
Step 3
Multiply the value of your maximum heart rate by 0.85 to find the upper point of your target heart range for exercise. For example, the same 41-year-old multiplies 179 by 0.85 to get 152 bpm for the upper limit of the target heart rate range.
Tips and Warnings
- Track your heart rate while you exercise by taking your pulse or using a heart-rate monitor.
