Target Heart Rate: How to Calculate Your Target Heart Rate

Your target heart rate (THR) zone lies between your resting heart rate and your maximum heart rate and is your ideal range for cardiovascular fitness and physical activity levels. This target range indicates the healthy number of beats per minute (BPM) your heart should undergo during vigorous or moderate intensity activities. It’s a simple way to determine whether your cardio exercise program is helping you reach your fitness goals when it comes to weight loss, heart health, and overall wellness.

Whether you’re already engaged in high-intensity interval training (also referred to as HIIT) or just getting started on amping up your fitness level of exertion, it’s important to pay attention to the number of times your heart beats during regular exercise. Knowing your target heart rate range helps you determine when you should pace or push yourself while working out.

You might consider stopping an exercise or slowing down if you exceed the upper limit of your THR because it means your exercise intensity level is possibly too high. In contrast, if you’re consistently coming in at the lower end of your heart rate training zone while exercising, you’re moving at just a warm-up level of intensity and could consider upping your exertion level.

You can find your target heart rate easily. Here are six steps to identifying this range to increase your fitness level and achieve your exercise goals:

1. 1. Find your maximum heart rate. Your target heart rate (THR) is ultimately just a fraction of your maximum heart rate. Your max heart rate (MHR) can be found by using what’s called the Karvonen formula: Subtract your age from 220 to find your MHR.
2. 2. Learn to differentiate between intensity levels. Once you know your MHR, you can discover your target heart rate by multiplying it by a proportion tailored to either moderate or vigorous activity. Exercising at 64 percent to 76 percent of your maximum heart rate constitutes moderate exercise; meanwhile, exercising at 77 percent to 93 percent of your maximum heart rate constitutes vigorous exercise.
3. 3. Multiply by the ideal percentage. To find your THR range for moderate exercise, multiply your max heart rate by .64, and then multiply your MHR by .76—you should have two numbers when you’re finished. Now calculate your THR for vigorous exercise by multiplying your MHR by .77, and then multiply your MHR by .93—again, you should have two numbers when you’re finished. The number ranges that result from these calculations are the boundaries of your target heart rate zone for moderate and vigorous activity, respectively.
4. 4. Take your pulse while exercising. Take your pulse rate while engaged in moderate to vigorous activity to see if you’re hitting your target heart rate zone. Check your pulse by placing your index and middle fingers on the thumb side of your wrist and count the number of beats over the course of 10 seconds. Multiply that number by six to get your BPM (beats per minute) and see if you’re in the range of your THR.
5. 5. Use a heart rate monitor. If you’d like to take a more automated approach to guarantee you’re in your target heart rate range while exercising, consider using one of the many heart rate monitors available. Many treadmills and other exercise equipment come with heart rate sensors, and there are also mobile devices that can keep track of your heart’s exertion level if you’d prefer to exercise outside.
6. 6. Consider extenuating circumstances. If you have any medical conditions, it’s important to assess those before attempting to hit a target heart rate that may be too taxing. Those with heart conditions or high blood pressure should consult healthcare professionals about the ideal level of exertion for which they should strive. A trip to the cardiologist could provide you with vital health information to ensure you can exercise healthily and safely.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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