Target Heart Rate Formula
What is your target heart rate? Many people do not know what their
target rate should be when exercising.
Knowing this information can
help you get a great workout, burn more calories and minimize health
risks when working out.
calculate your heart rate zone, you must first determine your
maximum heart rate.
The maximum heart rate calculation is a basic calculation of 220 minus
So,if you are 45 years old, your average maximum heart rate would be
220 – 45 = 175 beats per minute.
To calculate the target heart rate, or heart rate during exercise, you
will be finding a range based on a percentage of your average maximum
This range is between 50 to 85%,although this range of 50 - 85 varies
on different websites.
So, for the same 45 year old with a max heart rate of 175, the zone
would be 87 – 148 beats per minutes.
Of course, who wants to hold their wrist for a full 60 seconds to make
sure they are within the targeted range, especially while running on
So,let’s break that down to just 10 seconds, which is known as your 10
second heart rate.
This will be easier for you to manage while you are working out.
Simply divide your targeted heart rate by 6 to get a 10 second
interval.In our example, the target heart rate zone for 10 seconds
would be 14 – 24 beats per 10 seconds.
You can use this interactive target
heart rate calculator
to determine your range.
Checking Your Heart Rate
To find your heart rate during exercise, part way through your exercise
routine, slow down enough to take a ten second pulse
You can find your pulse either on
the neck or on the inside of your wrist.
will want to slow down so that you can focus on counting your pulse and
watching the clock, but don't stop completely.
Find your pulse, find a 10 second interval on the clock and
Verify this is within your 10 second target heart rate zone.
Or if you don't want to take your pulse, a good of thumb is if
you can say a few sentences, then you are probably okay.
if you are out of breath and can’t say a few words, then bring it down
There are certain medications that can affect your heart rate zone,
such as high blood pressure medication.
So, if you are on any medications, please check with your doctor first
to find out what zone you should be using for your aerobic workouts.
You can also purchase a heart monitor to measure your heart
rate as you exercise.
Here is a site that has a review of many different types of heart rate monitors to help you
select the right one for you.
Weight Loss Workout
Use these example weight loss workouts to exercise within you heart rate
zone. There's one for beginners and one for intermediate
Benefits of Exercise
In addition to helping you lose weight and get fit, exercise has many
health benefits. Read this article to learn more.
Warming Up Before Exercise
Before hopping on your treadmill or jogging around the block, warm up
your body and muscles.