logo for exercise for weight loss
                 
Custom Search

Free Target Heart Rate Chart

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.


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.


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.





Exercise 4 Weight Loss 2 Achieve Fitness and Health

© 2008 - 2011 Exercise4WeightLoss.com

NOTE:  Weight Watchers is a registered trademark of Weight Watchers International, Inc. Points and Points Plus are trademarks of Weight Watchers International, Inc.Please visit your local Weight Watchers meeting for authentic information about the plan.

This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site for restaurant nutrition and points is based on data gathered from individual restaurants and not the Weight Watchers Dining Out Companion. Food Pts values for restaurants and recipes are calculated in an offline spreadsheet and the formula used is not the exact same formula as provided by Weight Watchers.

Although the formula used on this site is not the exact WW formula, the points values presented are a close approximation but may be off by a few 10ths of a point (but no more than 1/2 point plus or minus). Since the values are shown as a rounded number, the numbers shown will work when tracking your daily allowance.

All readers are encouraged to go to a Weight Watcher's meeting for actual information about their plan. This site is presented under the rights of the First Amendment.


Exercise 4 Weight Loss is powered by Site Build It!

Find out how it can help you build a website and make money from home.

Site Build It!
Home Page                      
What's New                      
Getting Started               
Forum
Tools / Calculators
BMI Calculator                
BMR Calculator                
Body Fat %                     
Calorie Calculator           
Exercise Calculator        
Target Heart Rate           
Weight Loss Calculator 
All Weight Loss Tools     
Weight Watchers
Restaurant List              
WW Plan Review            
Points Plus Overview    
Points Calculators          
Activity Calculator         
Points Plus Allowance    
Exercise
Abdominal Exericses    
Aerobic Exercise            
Exercise Benefits           
Exercise Tips                  
Fat Burning Exercises  
Free Fitness Videos      
Strength Training            
Stretching Exercises      
Workout Routines          
Weight Loss
Diabetic Diet                    
Lose Belly Fat                
Low Carb Diet                  
Metabolism Boosters     
Teen Weight Loss           
Weight Loss Motivation 
Weight Loss Myths         
Weight Loss Plateaus    
Weight Loss Tips             
Weight Loss Reviews     
Senior Fitness
Senior Fitness Tips         
Senior Exercises             
Menopause                      
Weight Loss Over 40      
Super Foods
Eating Healthy Tips        
Fat Burning Foods          
Metabolism Foods          
Healthy Recipes              






burn the fat banner