10
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
maximum heart rate and aerobic capacity naturally decreases as you age. This may vary
from one person 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 tar-
get 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 stren-
uous unless you are in top physical condition. Exercising below 60% of your maximum will
result in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop
exercising, or if it’s higher than normal the morning after exercising, your exertion may have
been too strenuous 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 differ-
ent 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 profes-
sional can help you determine the exercise intensity that is appropriate for your age and
condition.