BH Fitness • 20155 Ellipse • Foothill Ranch • CA • 92610
www.bhnorthamerica.com • Phone 949-206-8152 • Fax 949-206-0013
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SECTION 5
CALCULATING YOUR TARGET HEART RATE
Remember to consult your family physician or health care professional to
develop a well planned exercise program to fit your health needs.
Heart Rate (HR) training has become one of the most popular forms of monitoring your
workouts. Nothing tells you how your body is feeling like your own heart. By using your
heart rate to tell you how hard to train, you can maximize your workout results.
STEP ONE
Determining your Maximum Heart Rate:
The standard calculation for determining your maximum heart rate, Beats per Minute, is
by taking your age and subtracting it from the number 220.
Example:
If you are 30 years of age, your maximum heart rate is:
220 – 30 = 190 BPM.
STEP TWO
Select your ideal workout Heart Rate (HR) Zone:
CAUTION: Do not exceed 85% of your maximum heart rate.
Once you have your maximum heart rate you can use it to determine your Target HR
Zone based on your fitness goal(s).
Recent studies have shown:
60-70% of your maximum HR will allow you to lose weight.
70-80% of your maximum HR will improve your aerobic fitness.
80-85% of your maximum will increase your athletic performance.
STEP THREE
Calculate your ideal Target HR:
Using the above percentages, you can calculate your ideal Target Heart Rate for your
specific goal.
As an example, the average 30 year old can:
Maximize burn fat / weight loss, by maintaining ~123 BPM during your workout
190 *.65 =123 BPM.
Improve aerobic fitness, by maintaining ~142 BPM during your workout
190 *.75 =142 BPM.
