How To Find Your Target Heart Rate

1. Subtract your age from 220. This is your maximum heart rate. For example, if you are 20 years old, your maximum heart rate would be 200 (220-20).
2. Your target heart rate is 60% to 75% of your maximum heart rate. Multiply your maximum heart rate by 0.6. This is the lower limit for what your heart rate should be while exercising. Using the above example the lower limit of your target heart rate should be 120 (200 x 0.6).
3. Multiply your maximum heart rate by 0.75 to find the upper limit. Using the above example, the upper limit of your target heart rate should be 150 (200 x 0.75).
4. When exercising, you should take 5 to 10 minutes to warm up. The next 30 to 45 minutes should be within your target heart rate. If your heart rate speeds up too quickly, slow the intensity of your workout until your heart rate is within range. If your heart rate is too slow, pick up the intensity to get your heart rate up. Finish your workout with a 5- to 10-minute cool down.

Tips:

1. Of course, listen to your body. If staying within your target heart range is too difficult, slow down and work up to that point. Never push yourself to the point of exhaustion.
2. Use a heart-rate monitor to more effectively monitor your heart rate. You can adjust your pace for a more effective workout much easier then if you had to stop to take your pulse.

What You Need

• Heart rate monitor
• Calculator