Target Heart Rate

man jogging in the city

Target Heart Rate:

The optimum heart rate at which you should train in order to get an effective workout

weight training instructorTo calculate your training heart rate for moderate intensity exercise, you will first need to know your maximum heart rate (MHR). For men this is calculated by subtracting your age from 220 and for women from 226. Then multiply your MHR by 0.55 to get your lower exercise range and by 0.7 to get your higher exercise range. Now that you know your range, you can monitor your heart rate to ensure it stays within the lower and upper training range.

Of course, most cardiovascular machines measure your heart rate for you with built-in sensors, however, if you are outdoors or at home, you may opt to purchase a chest-strap heart rate monitor or simply take your pulse at the wrist or neck. Every five or ten minutes, find your pulse, look at the clock and count beats for 15 seconds. Multiply this number by four to determine your heart rate.

Age is a very important factor in determining your fitness training range. Beginners should work in the lower end of the heart rate range, while those who are more fit can work harder. Note: If you suffer from some medical conditions (e.g. high blood pressure), your heart rate should stay below a certain level. It is always important to speak with your physician before beginning any exercise program.

Men:

Your age:
Upper training heart rate:
Lower training heart rate:

Women:

Your age:
Upper training heart rate:
Lower training heart rate: