Target Heart Rate: What You Need to Know
One of the most popular ways of monitoring the intensity of a workout is to look at the target and maximum heart rates. Your maximum heart rate depends on your age and any conditions your specialist may specify that could impact your heart rate range. There is a lot of misinformation about target heart rates, so here is what you need to know.
How to Calculate Your Target Heart Rate
There is a very simple formula for figuring out what your target heart rate. First, you want to find your maximum heart rate. In order to find your maximum heart rate, subtract your current age from 220. For example, a 30-year-old’s maximum heart rate would be 220-30=190.
For a moderate-intensity workout, which is recommended by many doctors, you should be between 50% and 70% of your maximum heart rate. To find this you would simply take your maximum heart rate (ie: 190) and multiply by the percentage. With a 30-year-old individual, their target heart range would be:
- 50% Intensity: 190 x .50= 95bpm
- 70% Intensity: 190 x .70= 133bpm
How to Take Your Heart Rate
A popular method for monitoring heart rate during exercise is with a heart rate monitor. There are several accurate models on the market that strap onto your body. Of course, you can always take it manually as well. Find your pulse on your wrist, neck, or chest. Press lightly and count your heartbeats for 30 seconds. Take that number and multiply by two. That will give you your heart rate, or beats per minute (bpm) so you can see if you are in your target zone.
Once you begin training with a target heart rate in mind, you can safely exercise and get all the heart benefits of a healthy lifestyle. For more information about target heart rates, contact our specialists at Brookhaven Heart. Call 631-654-3278 today to schedule an appointment.