TARGET CALCULATOR HEART RATE
Know Your Target Training Heart Rate & Why it’s important Do you want to get the most out of those 35 minutes on the treadmill or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). More importantly, the benefit of heart rate control is to make sure you are hitting your THR without putting your health at risk. For those who want to exercise intelligently and be healthy through exercise, setting and monitoring personal heart rate zones is a critical practice. Always consult a physician before you begin any fitness program or if you have questions about obtaining your target heart rate.
Step 1:
Step 2:
Determine Your Resting Heart Rate
Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate. Your resting heart rate is the number of times your heart beats per minute while it’s at rest. You can check it in the morning after you’ve had a good night’s sleep and before you get out of bed. According to the National Institute of Health, the average resting heart rate for children 10 years and older, and adults (including seniors) is 60 - 100 beats per minute. Well-trained athletes is 40 - 60 beats per minute. (Source American Heart Association.) How to Take Your Pulse
Take your pulse on the inside of your wrist, on the thumb side.
Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. You may need to move your fingers around slightly up or down until you feel the pulsing. Use a watch with a second hand, or look at a clock with a second hand. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute. Determine Your Target Training Heart Rate
Now you’re ready to determine your target training heart rate. As you exercise, periodically count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate. (Source American Heart Association.)
Step 3:
Determine Your Target Training Heart Rate
The table below shows estimated target heart rates for different ages. Your maximum heart rate is about 220 minus your age. In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.
(Source American Heart Association.)
The figures are averages, so use them as general guidelines. (Source American Heart Association.) NOTE: *These calculations are based on averages. Always consult a physician before you begin any fitness program or if you have questions about obtaining your target heart rate. It’s recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise.