Calculate Your Aerobic Training Heart
This fat-burning range will lie between 50 and 75 percent of your heart-rate reserve.
Using the example above, 50 percent of 100 beats per minute is 50. And 75 percent of 100 is 75. Next, add your resting heart rate to both numbers: 50 + 80 = 130 and 75 + 80 = 155. Therefore, during aerobic training, the heart rate that will most efficiently burn fat is 130 to 155 beats per minute.
Training Using Your Target Heart Rate
When creating a training plan to use on your home treadmill or home exercise bike, there are a variety of methods to help you achieve your goal. You can alternate intervals, work in circuits, or keep your rate of perceived exertion on a scale of 1 to 10 in mind when designing your workout plan.
Another option you can try when exercising on your home fitness equipment is training in your target heart rate zone.
Target heart zone training
During a workout session, it can be a challenge to know if youre working too hard, not hard enough or just the right amount. Using your target heart rate takes the guesswork out and allows you to adjust your intensity levels to ensure that youre getting the most out of your fitness session every time.
Your target heart rate is a percentage of your maximum heart rate. To calculate the maximum rate, just take 220 minus your age. For example, if you are 30, your maximum heart rate is 190. Once you have that number, you can check your heart rate throughout your workout to determine if you need to ease back on the intensity level or push yourself harder.
How Do You Calculate Target Heart Rate Zone
To identify your personal target heart rate zone, you must first calculate your maximum heart rate. The easiest way to calculate your maximum heart rate is by doing this simple subtraction equation: 220 your age = your maximum heart rate. Then, you will need to take 85% of your maximum heart rate in order to find out your target heart rate zone.
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How And Why To Calculate Your Target Heart Rate
Cardiovascular activities, like walking, jogging and biking, can help you develop or maintain the health of your heart, circulatory system and lungs. Not all cardio workouts are equal, however. How effective a workout is at boosting your cardiorespiratory system depends on the intensity of your session. To know whether you’re exercising at the right intensity, first calculate your target heart rate and then periodically check your heart rate while you’re working out to make sure you stay within this ideal range.
Raising Your Heart Rate Daily
Simple lifestyle changes can also boost your heart rate in short bursts even when youre not working out. According to Christopher Bergland, an endurance athlete and coach, anyone can make healthy choices that help them achieve high intensity exercise throughout their day. He refers to this as HIIPA: high-intensity incidental physical activity.
HIIPA includes activities such as taking the stairs instead of an escalator or elevator, raking leaves, shoveling snow, getting up from your desk to dance for a minute or two when a favorite song comes on the radio, etc., he says.
To incorporate HIIPA in a healthy way that doesnt induce self-guilt, Bergland suggests making a deal with yourself regarding certain lifestyle habits. For example, you might decide to always take the stairs to and from your apartment building but take the elevator at work.
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How To Calculate Target Heart Rate Zone
60-70% of maximum heart rate
weight loss, building endurance
70-80% of maximum heart rate
weight management, improving cardio fitness
80%+ of maximum heart rate
Heart rate training is based on training at intensity zones that are determined from the percentage of your maximum heart rate. When you train at the right intensity, you’ll get the effect you’re looking for. You can calculate your estimated training heart rate zones based on your age alone or based on both your age and fitness level. For the latter option you need to measure your resting heart rate three mornings in a row. It is a more personalized number and it is a method recommended for people who are experienced exercisers. Knowing how hard to push your heart and for how long takes the guess work out of your hard work, so you will never over or under train again. And, knowing these things is what Polar does. We don’t just pass on the information, we interpret that information to guide you to your fitness goals.
For The Best Workouts Know Your Target Heart Rate
We know exercise is good for us and has been shown to have many mental and physical health benefits, including burning calories to help lose weight. If your goals for exercise include weight loss, how do you know if youre doing too much or not enough? One way is to monitor your heart rate, which is the number of times your heart beats per minute whether you are at rest watching TV or hard at work climbing a mountain.
Although a normal resting heart rate can range from 60 to 100 beats per minute, UNC cardiologist Christopher Kelly, MD, says a resting rate of 60 to 85 is typically the norm.
The truth is that for most people, a normal resting heart rate is probably 85 or less, Dr. Kelly says. Having a heart rate of 99 when youre sitting, resting and minding your own business, although technically defined as normal, is really not.
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How To Find Your Target Heart Rate
First, it helps to know your resting heart rate, Martin says. Find your pulse . Then count the number of beats in a minutethats your resting heart rate. The average resting heart rate is between 60 and 100, he says. The more fit you are, the lower your resting heart rate for very fit people, its in the range of 40 to 50 beats per minute.
Target heart rate is generally expressed as a percentage of your maximum safe heart rate. The maximum rate is based on your age, as subtracted from 220. So for a 50-year-old, maximum heart rate is 220 minus 50, or 170 beats per minute. At a 50 percent exertion level, your target would be 50 percent of that maximum, or 85 beats per minute. At an 85 percent level of exertion, your target would be 145 beats per minute. Therefore, the target heart rate that a 50-year-old would want to aim for during exercise is 85 to 145 beats per minute.
But theres an easier way to figure it out if you want to skip the math: Wear a fitness tracking device, or exercise on a treadmill or other machine that calculates target heart rate for you, Blaha suggests.
How Do I Find My Target Heart Rate
To find your target heart rate zone, you first have to know your max heart rate. The simplest way to determine that is to subtract your age from 220. That number is a general guideline for your max heart rate. Then multiply that number times the percentage listed in the exercise heart rate zone you want to be in.
For example, a 40-year-old woman has a max heart rate of 180 beats per minute . To exercise in the lower-intensity zone, multiply 180 times 50% or 60%. The target heart rate would range from 90 to 108 for a low-intensity workout.
Some exercise machines like treadmills automatically track your heart rate for you. But you can also track it yourself by wearing a heart rate monitor or fitness tracker.
What heart rate is too high?
Anything over your max heart rate is unsafe. But its also about duration, says Travers. You can do short bursts in a higher, more intense heart rate zone. Overall, though, its best to spend longer periods in a zone below your max heart rate.
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How Do You Find The Target Heart Rate
How to determine your target heart rate zone
Also know, how do I determine my heart rate zones?
Subtract your heart’s resting rate from your maximum rate. For example, if you are 40 years old, subtract that number from 220 your maximum rate is 180. Next, subtract your resting rate or 80 in this example. Your heart–rate reserve is 100 beats per minute.
Likewise, what is a good heart rate for my age? The normal resting heart rate for adults over the age of 10 years, including older adults, is between 60 and 100 beats per minute . Highly trained athletes may have a resting heart rate below 60 bpm, sometimes reaching 40 bpm. The resting heart rate can vary within this normal range.
what is target heart rate mean?
Target heart rate is defined as the minimum number of heartbeats in a given amount of time in order to reach the level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.
What is a bad heart rate?
Tachycardia refers to a fast resting heart rate, usually over 100 beats per minute. Tachycardia can be dangerous, depending on its underlying cause and on how hard the heart has to work. However, tachycardia significantly increases the risk of stroke, sudden cardiac arrest, and death.
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How Fast Can You Measure Your Heart Rate
You have to either lose fat or improve endurance to do cardiovascular exercise. The best zone for fat loss is a little complicated. One way to measure your pulse is to stop moving, place your index and middle fingers on the inside of your wrist or windpipe, and count how many beats you detect in 10 seconds.
If you want to estimate your current heart rate, take that number and add it to 6. A lot of people want to know what a good maximum heart rate is. Your fitness history is one of the factors that play into this.
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Target Heart Rate Zone Calculation Methods
- Basic by Age
- This is historically the most common calculation and used by the American Heart Association. THR is calculated by multiplying percent intensity by the MHR. Example: At 70% intensity THR = MHR x 0.70.
- Karvonen by Age & RHR
- This method calculates THR using the Karvonen Equation. MHR is calculated using age and allows you to enter a measured RHR. Example: At 70% intensity THR = x 0.70) + RHR.
- Karvonen by MHR & RHR
- This method calculates THR using the Karvonen Equation and allows you to enter both a measured MHR and a measured RHR. Example: At 50% intensity THR = x 0.50) + RHR. Where MHR – RHR is called your Heart Rate Reserve .
TheAmerican Heart Association recommends target heart rate zones for exercise at 50% to 85% intensity of MHR and defines a heart rate during moderately intense activities at 50-70% of MHR, and heart rate during hard physical activity at 70-90% of MHR.
Ideally Fuel Up Two Hours Before You Exercise By:
- Hydrating with water.
- Eating healthy carbohydrates such as whole-grain cereals , whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
- Avoiding saturated fats and even a lot of healthy protein because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.
If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.
The key is to consume easily digested carbohydrates, so you dont feel sluggish, Platt said.
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Calculating Your Target Heart Rate: An Equation To Estimate
To calculate your estimated target heart rate range, first find your maximum heart rate by subtracting your age from 220. For example, if you’re 40 years old, your estimated maximum heart rate is 220 minus 40, or 180 beats per minute.
Next, take your estimated maximum heart rate and multiply that value by both 0.5 and 0.85. Using the same example as above, with a maximum heart rate of 180, you would multiply 180 by 0.5 to get 90 as the low value in your target heart rate range, and multiply 180 by 0.85 to get 153 as the high value in your target heart rate range. Therefore, an individual 40 years old can estimate that they should exercise at an intensity that increases their heartbeat to between 90 and 153 beats per minute.
Target Heart Rate Zone And Chart
The target heart rate zone is a term used to define a heart rate at which cardio exercises are to be done. Exercising regularly at a target heart rate ensures that there is minimum undue stress on the heart and maximum benefit from the exercises. The American Heart Association recommends people to exercise in their target heart rate zones, which are calculated as a percentage of your maximum heart rate. Exercising below 50% may not help you meet the goals of fitness, and exercising beyond 85% may cause problems such as sore muscles or even a heart attack.
The maximum heart rate is based on age. To find your maximum heart rate, you need to subtract your age from 220. Therefore, if your age is 30 years, the maximum heart rate is 220 minus 30, which equals 190 beats per minute . At a 50% exertion level, your target would be 50% of your maximum heart rate, which equals 95 bpm. At an 85% level of exertion, your target would be 162 bpm. Therefore, the target heart rate that a 30-year-old would want to reach during exercise is 95-162 bpm.
Below is a chart showing age-based maximum heart rate and target heart rate zone:
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Is Resting Heart Rate Different By Age
For most of us , between 60 and 100 beats per minute is normal.1 The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now thats chill!
When it comes to resting heart rate, lower is better. It usually means your heart muscle is in better condition and doesnt have to work as hard to maintain a steady beat. Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.2
Know Your Target Heart Rates
In order to calculate your target heart rate, you must first figure out your resting heart rate. Your resting heart rate is the number of beats per minute your heart completes while you are at rest. The best time to check this rate is in the morning after a restful sleep before you get out of bed. The average resting heart rate for individuals over the age of ten is approximately 60-100 beats per minute, as detailed by the National Institute of Health. In addition, the average target heart rate zones, as well as the average maximum heart rates, for those between the ages of 40 and 70 have been detailed in the chart below:
|150 beats per minute|
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What Does Target Heart Rate Zone Mean
Your target heart rate zone reflects how fast your heart should be beating while you exercise. Training based on your heart rate zone helps you identify exactly how hard you want to push yourself so you can get the maximum payoff out of every workout.
Your target heart rate is different depending on the type of activity youre doing. For example, your heart rate while swimming will likely be different from when youre lifting heavy weights.
Heart Rate Training For Running
You can use a formula to determine your target heart rate for running. You should train at least 50 to 85 percent of your maximum heart rate when running. The maximum rate is calculated by subtracting your age from 220.
If your heart rate is below this, you might want to increase the pace of your workout. If your heart rate goes up, you might want to stop. A heart rate monitor can help you keep track.
The average of runners is 20 to 45 years old. The average is dependent on a number of factors, including your maximum heart rate and current fitness level. The formula and chart below can be used to determine your heart rate range.
You can work up to 85% of your maximum heart rate during vigorous activity. The table below is a general guide. Your heart rate may be higher or lower.
Keep track of it with a monitor. Bpm is a guide for how fast you should run, instead of pace per mile. zones are based on your maximum heart rate.
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How To Calculate Your Target Heart Rate Zone
If you are looking to train according to your heart rate, you will need to calculate your target heart rate. This can be done by using an online calculator or computing the information yourself. If you are looking to determine your target heart rate for vigorous activity, start by subtracting your age from 220.
Heart Rate Maximum = beats per minute
For example, if you are 60 years old, then your maximum heart rate will be 160. Next, calculate your resting heart rate by counting the beats per minute while at rest, preferably after waking but before getting out of bed. This number should be between 60 and 100 beats per minute for the average adult.
Subtract your resting heart rate from your maximum heart rate to calculate your heart rate reserve. If your resting heart rate is 70 and your maximum heart rate is 160, then your heart rate reserve will be 90. Multiply this number by 0.7 then add your heart rate reserve to find the lower end of your target heart rate zone, then by 0.8 and add the heart rate reserve to find the higher end of your target heart rate zone. For example, if your heart rate reserve is 90, then the lower end of the range should be 153 beats per minute, and the higher end should be 162 beats per minute.