Monitoring Your Heart Rate
In order 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 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 will vary from
one person to another, 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 resting
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 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 level of the next
exercise.
Fitness Safety:
The 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
Target Heart Rate Formula: 220 – Users Age x
(multiply) desired T.H.R
MHZ x .60 = 60% of your maximum heart rate.
MHZ 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 MHZ)
190 x .75 = 142 (high end or 75% of MHZ
30 year-old (THR) Target Heart Rate would be 114-142
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