Home » Uncategorized » Find Your Target Heart Rate

Find Your Target Heart Rate

Running shoes

Photo courtesy of http://www.flickr.com/photos/bayat/14157817/

What’s one of the best ways to boost your heart health? Exercise! But be careful not to over-do it. Pushing too hard can deprive your muscles of needed oxygen, which leads to soreness and fatigue. In order to gain maximum health benefits from working out, the key is to reach–and maintain–your target heart rate.

It’s best to exercise within your target zone for 20 to 60 minutes per session. To find your target heart rate, choose one of two methods:

1. The Talk Test

You’ve found the right intensity if you can carry on a brief conversation while exercising. If you can easily carry on a long conversation, try pushing a little harder. But decrease your intensity if you have trouble getting out a sentence.

2. The Formula

For those who prefer the scientific method, follow this simple formula: 220 minus your age, multiplied by .55 to .85. In other words, your target heart rate is between 55 percent and 85 percent of your maximum heart rate.

For example, for a healthy 40-year-old, target heart rate is between 99 and 153 beats per minute.

220 – 40 = 180 (max heart rate)

180 x .55 = 99

180 x .85 = 153

Be aware these numbers are for the average person. Seasoned athletes or people with a heart condition may follow different guidelines. Ask your doctor what’s right for you.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Disclaimer: The information found on Affinity's blog is a general educational aid. Do not rely on this information or treat it as a substitute for personal medical or health care advice, or for diagnosis or treatment. Always consult your physician or other qualified health care provider as soon as possible about any medical or health-related question and do not wait for a response from our experts before such consultation. If you have a medical emergency, seek medical attention immediately.

The Affinity Health System blog contains opinions and views created by community members. Affinity does endorse the contributions of community members. You should not assume the information posted by community members is accurate and you should never disregard or delay seeking professional medical advice because of something you have read on this site.