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Free
Target
Heart Rate Chart
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This
target heart rate chart shows the maximum (average) heart rate,
the min / max 60
second range and the min / max 10 second range. It's
important to exercise within your heart rate zone for maximum fat
burning and calorie burning benefits as well as for overall health
benefits.
This chart will show the range by age. The age increments are
by 5 years, starting with age 15 and up through age 80.
Although this chart does not show each year, it will be a
close enough approximation. If you want a more exact heart
rate, use this online heart rate calculator.
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So, find the age that you are closest to in the target heart rate chart
below. This will give you the approximate heart rate zone for
your exercises.
Heart
Rate Zone Chart
| Age |
Max
heart rate |
min
target
60 sec |
max
target
60 sec |
min
target
10 sec |
max
target
10 sec |
| 15 |
205 |
103 |
174 |
17 |
29 |
| 20 |
200 |
100 |
170 |
17 |
28 |
| 25 |
195 |
98 |
166 |
17 |
28 |
| 30 |
190 |
95 |
162 |
16 |
27 |
| 35 |
185 |
93 |
157 |
16 |
26 |
| 40 |
180 |
90 |
153 |
15 |
26 |
| 45 |
175 |
88 |
149 |
15 |
25 |
| 50 |
170 |
85 |
145 |
15 |
24 |
| 55 |
165 |
83 |
140 |
14 |
23 |
| 60 |
160 |
80 |
136 |
13 |
23 |
| 65 |
155 |
78 |
132 |
13 |
22 |
| 70 |
150 |
75 |
128 |
13 |
21 |
| 75 |
145 |
73 |
123 |
12 |
21 |
| 80 |
140 |
70 |
119 |
12 |
20 |
So
How Is It
Calculated?
The target heart rate calculation is fairly simple and straight
forward. First you need to calculate your maximum heart rate.
Your max heart rate is 220 minus your age.
The 60
second heart
rate is 50% (for the minimum) of your max heart rate and 85%
(for the maximum).
The min and max 10 second heart rate range is the 60 second
(for
min/max) divided by 6. For your exercise routine, you want
your
heart rate between the min and max - this is your heart rate zone.
When doing interval training and adding spurts of high intense sprints,
running or jump roping, you may find your heart rate at the max.
This is okay so long as you do not exceed your maximum heart
rate.
How
to Check Your
Target Heart Rate
During
your aerobic workout you want to periodically check your heart rate.
To do this simply place two fingers on either your wrist or
your
neck. Find your pulse and then watching the clock, count the
number of beats for 10 seconds.
Write down your 10 second
rate from the target heart rate chart above and keep this handy while
you exercise. Then when you take your 10 second heart rate
compare it to your number to ensure you are within your zone.
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Learn
the
importance of exercising within your heart rate range and
understand how the target heart
rate chart numbers should be used to maximize your
workout.
Related
Articles
Calories Burned During Exercise
Find out how your exercise calories are calculated and make the most of
your exercise workout.
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