Target Heart Rate

We frequently get questions from people about how they can know if the exercise they are doing is enough to get results. This is a tough question to answer without being present to exercise with the person to get an idea of their intensity and duration. An understanding of your personal target heart rate can help you feel confident that the exercise you are doing is giving you the cardiovascular benefit you are trying to achieve. The American Heart Association sets the target heart rate range at 50 to 85% of your maximum heart rate. Your maximum heart rate in beats per minute (bpm) can be estimated by subtracting your age from 220.

Age Target Heart Rate Zone Maximum Heart Rate
20 100 – 170bpm 200bpm
30 95 – 162 190
40 90 – 153 180
50 85 – 145 170
60 80 – 136 160
70 75 – 128 150

In order to assure that you are maintaining a heart rate within your target zone while exercising you will need to be able to check your pulse periodically. Starting out you should try to exercise at 50% of your maximum heart rate. When you can sustain that pace comfortably then you can push yourself a little bit harder moving higher in your target heart rate zone. It is important to remember that you do not have to reach 85% of your maximum heart rate in order to get results. Exercising anywhere in your target heart rate range will be beneficial for your.

Hopefully this will be a helpful tool for you as you attempt to ensure you are exercising effectively. I want to conclude with a very important caution. If you are taking any type of blood pressure or heart medication or anything that might affect your ability to exercise it is essential that you consult your physician before beginning an exercise program.