1. Maxing Out Your Workout Intensity
Knowing your target heart rate is the best way to ensure your workout is at the correct intensity for you. It lets you monitor your progress and enjoy the most benefits from your exercise routine. The actual average target heart rate varies from person to person based on age and fitness level. However, this rate should be between 50 to 60 percent of your maximum heart rate if you're a beginner. People with average fitness levels should have a target heart rate between 60 and 70 percent, and people with a high fitness level should aim for a maximum target heart rate of around 75 percent to 85 percent.
2. Find Your Target Zone
It's easy to calculate your maximum heart rate. For the average person, all you need to do is subtract your age from 220. Keep in mind, that factors such as medication may affect your target zone rate. Consult your doctor to find out the intensity you should be working out at if you're on medications
3. Calculate Your Training Heart Rate
To determine your training heart rate, you need to use the Karvonen Formula: maximum heart rate - resting heart rate x intensity + resting heart rate = training heart rate. Your resting heart rate is determined by counting your pulse before you get out of bed in the morning. This can be done on your wrist or on the side of your neck. Don't use your thumb since it has its own pulse. Count the beats for 60 seconds with the first beat as a 0. Do this for 3 mornings in a row and average the 3 rates.
4. Begin Slowly
People who are new to exercise need to pace themselves to prevent injury. Begin by exercising at a target heart rate of 50 percent. After half a year of regular exercise, you should be able to exercise, without excessive strain, at 85 percent of your maximum heart rate.
5. Monitor Your Exercise Heart Rate
To keep tabs on your target heart rate, it's important to continually check it while you're exercising to determine the intensity level you're working at. The best way to do this is to measure your pulse using the cartoid artery at the side of your neck. To find it slide you fingers down the side of your neck from your earlobe until you're beside your larynx. Apply light pressure and count the beats for 10 seconds. Count the first beat as zero. Multiply this number by 6 to figure out your exercise heart rate.
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