Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work
within your target heart rate zone. The American Heart Association (AHA) defines this target as
60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maxi-
mum heart rate and aerobic capacity naturally decreases as you age. This may vary from one per-
son to another, but use this number to find your approximate effective target zone. For example, the
maximum heart rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75%
of 180 or 108-135 bpm. See
Fitness Safety
below.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly
against your neck, or against your wrist over the main artery. After finding your pulse, count the
number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per
minute. We recommend taking your heart rate at these times; at rest, after warming up, during your
workout and two minutes into your cool down, to accurately track your progress as it relates to better
fitness.
During your first several months of exercising, the AHA recommends aiming for the lower part of the
target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous
unless you are in top physical condition. Exercising below 60% of your maximum will result in mini-
mal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercis-
ing, or if it’s higher than normal the morning after exercising, your exertion may have been too stren-
uous for your current fitness level. Rest and reduce the intensity next time.
Fitness Safety
The target heart rate chart indicates average rate zones for different ages. A
variety of different factors (including medication, emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for you. Your physician or health care professional
can help you determine the exercise intensity that is appropriate for your age and condition.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR)
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as follows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142
See Heart Rate Table for additional calculations.
