How do you determine your target heart rate

Answer 1

To determine your target heart rate, you can follow these steps:

1. Calculate your maximum heart rate (MHR): Subtract your age from 220. This gives you an estimated maximum number of beats per minute.

2. Determine your target heart rate zone: A common target range for moderate-intensity aerobic exercise is 50-70% of your MHR. To find this range, multiply your MHR by 0.5 and again by 0.7. This will give you the lower and upper end of your target heart rate zone.

For example, if you're 35 years old:
MHR = 220 - 35 = 185 beats per minute.
Target HR Zone = 0.5 * 185 and 0.7 * 185 = 93-130 beats per minute.

3. Measure your heart rate during exercise: Use a heart rate monitor or take your pulse manually by counting the beats for 1 minute. Alternatively, you can count the beats for 15 seconds and multiply it by 4 to get the beats per minute.

4. Compare your heart rate to the target range: If your heart rate falls within the lower and upper end of your target heart rate zone, you're in the desired range for moderate-intensity exercise. If it's below, you may need to increase the intensity, and if it's above, you may need to decrease it.

Remember that this method provides approximate guidelines, and individual variations, fitness levels, and health conditions can affect your target heart rate. It's always a good idea to consult with a healthcare professional before starting a new exercise program or if you have any concerns.