When it comes to our Spring Forward to Action challenge that is starting this weekend, you’re going to need to know what your target heart rate is. Understanding the target heart rate and how to determine it will help you with your exercise program, especially the cardio portions of it.
According to the American College of Sports Medicine, your target heart rate zone is between 65% and 90% of your maximum heart rate. To calculate your target heart rate, then you need to follow these steps:
Estimate your maximum heart rate by subtracting your age from 220 or have it measured precisely by undergoing an exercise stress test in the doctor’s office. Once you know your maximum heart rate, you need to multiply it by 65% and 90% to determine your target heart rate zone. If you are extremely unfit, use 55% as your target heart measurement at first.
This means that a 30 year old would have the following equation:
MHR= 220-30=190
65% training intensity = 190 x .65 = 123.5 beats per minute
90% training intensity = 190 x .90 = 171 beats per minute
That means this 30-year-old would have to work out and keep her heart rate between 123.5 and 171 beats per minute in order to maximize the effects of her exercise. If you’ve been sedentary a while, then start off by making your target heart rate between 55% and 65%.