TARGET HEART RATES

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TweetTarget Heart Rates


AHA Recommendation

Healthcare professionals recognize the importance of pacing your efforts when you exercise. The goal is not to tire too quickly, but still receive the benefits of being physically active. Pacing yourself is especially important if you have been inactive.
Target heart rates are effective in measuring initial fitness level and monitoring progress after you begin a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 75 percent of your maximum heart rate. This range is called your target heart rate.


What is an alternative to target heart rates?

Some people are unable to measure their pulse, or do not want to take their pulse when exercising. Another alternative is to use a "conversational pace" to monitor your efforts if you are doing moderate activities like walking. If you can talk and walk at the same time, you are not working too hard. If you can sing and maintain your level of effort, you are probably not working hard enough. If you get out of breath quickly, you are probably working too hard — especially if you actually have to stop and catch your breath.


When should I use the target heart rate?

If you want to participate in more vigorous activities like brisk walking and jogging, where the "conversational pace" approach may not work, then try using the target heart rate. It works for many people, and it is a good way for healthcare professionals to monitor your progress.

The following table shows estimated target heart rates for different age categories. Look for the age category closest to yours and read across to find your target heart rate.

Age Target HR Zone
50-75 % Average Maximum Heart Rate 100 %
20 years 100-150 beats per minute 200
25 years 98-146 beats per minute 195
30 years 95-142 beats per minute 190
35 years 93-138 beats per minute 185
40 years 90-135 beats per minute 180
45 years 88-131 beats per minute 175
50 years 85-127 beats per minute 170
55 years 83-123 beats per minute 165
60 years 80-120 beats per minute 160
65 years 78-116 beats per minute 155
70 years 75-113 beats per minute 150
Your maximum heart rate is approximately 220 minus your age. The figures above are averages and should be used as general guidelines.


Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you are taking high blood pressure medicine, call your physician and find out if your program needs to be adjusted.


How should I pace myself?

When beginning an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you might be able to exercise comfortably up to 85 percent of your maximum heart rate, if you wish — but you do not have to exercise that hard to stay in condition.

[mick-G]

TweetInteresting read!

[mick-G]

TweetNice read!

[mick-G]

TweetGood read!

[mick-G]

TweetNice read!