Aerobic exercise is associated with increased overall health and a lower risk of developing heart disease, type 2 diabetes, obesity and other chronic conditions. Participating in aerobic exercise at the appropriate intensity level -- your target heart rate -- stimulates your heart, lungs and circulatory system enough to promote these health benefits. You can estimate your target heart rate for exercise by using a simple formula.
Overload Principle
Similar to your muscles, exercising your heart and cardiovascular system above its resting level by working out long and hard enough promotes improvement in fitness. According to the President’s Council on Physical Fitness and Sports, this is called the overload principle. As your fitness improves, you must continually adjust your workout intensity, frequency and the duration of your workouts to see continued progress. Monitoring your heart rate is a key method of gauging your exercise intensity.
Target Heart-Rate Range
To determine your target heart-rate range, you must first estimate your maximum heart rate. Subtract your age from 220 to estimate your maximum heart rate in beats per minute. Multiply this number by 50 percent, or 0.5, to determine the lower end of your target heart-rate range. Multiply your estimated maximum heart rate by 70 percent, or 0.7, to determine the upper end of the moderate-intensity exercise range. Multiply your estimated maximum heart rate by 85 percent, or 0.85, to find the upper end of the vigorous-intensity range.
Recommendations
The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity exercise five days a week, or 20 minutes of vigorous-intensity exercise three days a week. Moderate-intensity exercise corresponds to a heart-rate range between 50 and 70 percent of your maximum heart rate. Vigorous-intensity exercise is between 70 and 85 percent of your maximum heart rate. Alternating between moderate-intensity and vigorous-intensity exercise sessions throughout the week can be effective in promoting fitness and optimum health.
Considerations
Talk to your doctor before starting a new exercise program. Once cleared for exercise, start at the lower end of your target heart-rate range and increase your intensity as your fitness improves. You can check your heart rate during exercise by using a heart-rate monitor or manually checking. Stop exercising briefly and take your pulse at the thumb side of your wrist or on the side of your neck. Use your index and middle fingers and count the number of heartbeats for 30 seconds. Multiply this number by two to determine your heart rate in beats per minute.
References
- American Council on Exercise: Heart Rate Zone Calculator
- The President's Council on Physical Fitness and Sports; Fitness Fundamentals: Guidelines for Personal Exercise Programs; 2011
- The Centers for Disease Control and Prevention; Target Heart Rate and Estimated Maximum Heart Rate; 2011
- American College of Sports Medicine; Physical Activity and Public Health Guidelines; 2007
