Target Heart Rate Zone: Calculate Your Target Heart Rate
How to work out your target heart rate zone:
Depending on which source you consult, the upper and lower limits for target heart rate vary. According to the American College of Sports Medicine the target heart rate zone is 50 to 75 percent of your maximum heart rate.
To estimate your maximum heart rate, take your age from 220.
For example, a 30-year-old person's maximum heart rate would be 190 beats per minute (bpm): 220 - 30 years = 190 bpm.
The upper and lower limits while exercising would be:
95 bpm: 190 x 0.50 = 95 (lower limit at 50%)
143 bpm: 190 x 0.75 = 143 (upper limit at 75%)
So for someone aged 30 their heart rate should be somewhere between 95 and 143 beats per minute when they are performing physical exercise of moderate intensity.
How to work out if your heart rate is within your target heart rate zone:
Take your pulse at the wrist or neck by counting the number of beats for 15 seconds and multiplying by four. This will give you the number of beats per minute. Or use a heart rate monitor if you find this difficult. The number of beats per minute should be within your target heart rate zone. If this number is too high, you are working too hard. If it is too low you need to step up the intensity.
It may help you to start by aiming for the 50 percent level of your target heart rate zone and building up the intensity gradually. Stop if you feel uncomfortable. Remember, whatever level you are at every little bit counts!
If you are very overweight, or in any doubt about your health consult your doctor.
The copyright of this article is owned by Sharon Kirby. Permission to republish this work must be granted by the author.
