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.
What Happens If You Exceed Your Max Heart Rate
Studies reveal that it is possible to exceed the upper limit of your intensity zone without any ill effects, as long as you do not prone to coronary artery disease or are at the risk for heart attack. Experts depict that it may leave you with a musculoskeletal injury. Well, exercising over 80 percent of your target heart rate could bring you with sore joints and muscles.
Many Heart Rate Zone Formulas And Theories
Estimating your heart rate zone can be confusing for people when starting a new exercise program. There are so many heart rate zone formulas and theories about projected heart rate; that it can make your head spin just trying to figure out which one to use.
Are the target heart rate calculations accurate? The short answer for a long question is not entirely for the most part. Then the question comes So why use them at all? The answer is they are a good place to start.
Anyone who has been around the fitness industry or is an avid fitness enthusiast knows if you use a heart rate zone calculator you will barely break a sweat during your workout and never get to your target RPE . Some calculations do produce more accurate results especially when used in conjunction with other methods.
Infofit has a variety of fitness calculators available to help you assess your and your clients progress. ;Check them out and use them often! Fitness Calculators
Scientists are now saying that the validity of the equation was never established and it will usually always underestimate the intensity of your training zones.
New research by Hirofumi Tanaka, PhD , has however produced a slightly more accurate version of this method. The new heart rate calculation is 208 0.7 x age. What would that be now for the 45-year-old? 208 = 177. Which would be a 2 beat difference and that can be significant when you are in the 80 90 % training zones.
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Fat Burning Zone Calculator
The fat burning zone calculator estimates your target heart rate for the greatest amount of fat loss . Keeping your heart rate in those values will allow you to maximize your body’s ability to lose weight and burn fat while exercising.
Do you want to know how many calories you burn during training? Check our calories burned calculator!
Stay Informed And Monitor Your Health
Resting heart rate is a measure of the number of times your heart muscle beats every minute. Its a good indicator of overall heart health and can be a useful tool for athletes and people who are trying to get in shape. Knowing your resting heart rate and target heart rate range can help you stay fit, get the most out of your exercise program and protect your healthy heart. It can also help you boost exercise intensity so you can target a fat-burning zone and build cardiovascular strength.
If your normal heart rate is too low or high, talk to a doctor and get medical advice. These numbers may be a sign of cardiovascular disease or another underlying health condition.
If youre interested in more health topics, weve got you covered. Check out our blog;for more information on important health metrics from oxygen saturation level;to sleep tips;and more. Its a great way to stay informed and learn new ways to monitor and manage your health.
Erika Marty
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Why Should You Calculate Your Maximum Heart Rate
Heart rate-based training enables you to run at the right intensity in order to reach your training goals. In other words, training smart is better than always training hard.
Training intensity is divided into five heart rate zones from very light to maximum intensity. The heart rate zones are calculated as percentages of your maximum heart rate.
To determine your personal heart rate zones, you first need to know or estimate your maximum heart rate.
For example, within heart rate zone 4, youll be training at 8190% of your HR max and increasing your maximum performance capacity.
Alternatively, at heart rate zone 3 , youll be training at the slightly reduced level of 71-80% of your HR but you will still be improving the efficiency of blood circulation.
To determine your personal heart rate zones, you first need to know or estimate your maximum heart rate.
What Is Target Heart Rate
Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you exercise. A higher heart rate is a good thing that leads to greater fitness, says Johns Hopkins cardiologist;Michael Blaha, M.D., M.P.H.;During exercise, you can monitor heart rate and try to reach this target zone. Doctors also use target heart rate to interpret the results of a cardiac stress test.
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Calculating Your Thr With The Karvonen Method
- Calculate your maximum pulse . Your maximum pulse is that, the fastest your heart can enter beats per minute . To estimate this, multiply your age by 0.7, then subtract the result from 207. This is often well beyond what most of the people reach during exercise, so dont believe a pulse monitor for this step.
- For instance, if youre 39 years old, estimate 207 = 207 28 = ~180 bpm HRmax.
- There are several similar formulas in use, so youll hear slightly different estimates from your doctor or exercise coach. Avoid estimates supported in the outdated 220 your age formula. Youll get an honest, quick, and easy estimate with the 220-age formula. Just remember that its accurate to only 2 or 3 beats per minute.
- Calculate your heart rate Reserve . This is often the difference between your pulse at rest and your pulse at maximum effort. We call it your heart rate reserve: the additional intensity your heart has available for once you need it.
- To urge your HRR, use the equation HRMax RHR = HRR.
- For instance, if your maximum pulse is 180 bpm and your resting pulse is 63 bpm, then your pulse reserve is 180 63 = 117 bpm.
- Calculate your Intense Target pulse . Extreme-intensity, anaerobic exercise might use 0.85 of your reserve. To find this number, use the equation: + RHR = HRIntense.
How To Measure Your Heart Rate
To properly utilize heart rate training, you need an easy way to track your heart rate. Of course, you can always go old school, use a timer and place your fingers on your pulse to check beats per minute during your workouts, but that can get challenging when your heart rate soars, and youre trying to count beats while huffing and puffing. Fortunately, chest straps and wrist watches make measuring your HR instantly easier.
Just about any GPS-tracking watch will also track heart rate with at least moderate accuracy, but if youre looking for the most accurate option available, studies show youll be best served by opting for a chest-strap monitor.
According to a 2017 study comparing chest strap and wrist-based heart rate monitors, the Polar H7 was the most accurate of the seven products tested. Of course, there are many options on the market that havent been tested with this type of scientifically-validated approach, but of those that have been studied, these products consistently achieve the most accurate results:
A waterproof, optical;HR monitor for your arm;
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Important To Get The Maximum Heart Rate Right
Maximum heart rate is an important tool to uncover cardiovascular disease. During stress testing, age-expected maximum heart rate is used as a guideline for when the test should be concluded. If the test is finished before the load is high enough, you risk not to detect subclinical heart disease.;Therefore, it is of great clinical relevance to have a way to;accurately estimate;HRmax.
The traditional formula for determining HRmax is “220 minus age”, but;can underestimate HRmax by up to 40 beats per minute in seniors. In fact, the method is inaccurate already at an age of 3040 years, and gets;more inaccurate the older you are.
In The HUNT Fitness Study, we measured accurate maximum heart rate in 3,320 healthy adults aged between 19 and 89. Based on these tests we made a completely new formula which estimates maximum heart rate far more accurately than “220 minus age”. The HRmax Calculator is based on this formula: “211 – 0.64*age”.
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What Are The Three Heart Rate Zones
When you begin your exercise program, aim for the lower part of your target zone . As you get into better shape, slowly build up to the higher part of your target zone .
There are three heart rate zones that focus on specific aspects of cardiovascular performance. These three zones are endurance , aerobic, and anaerobic. By targeting any one of these zones, you can control the benefits you get from cardiovascular exercise. The following table illustrates the range of these zones and their benefits.
By varying the duration and intensity of a workout session, you can aim to achieve specific results. For example, to lose weight effectively, you should maintain an exercise program that focuses on endurance. This means engaging in low intensity exercise over long periods of time. However, the debate rages as to which is the best zone.
Target Heart Rate For Weight Loss: Make Workouts Work For You
Learning how to calculate your target heart rate zone is an important piece of the weight loss puzzle. Your target heart rate zone, comprised of an upper and lower heart rate, makes both high-intensity and low-intensity workouts more efficient no matter how long they last.
In addition to burning more fat and calories, exercising in your target heart rate zone provides insight into how your body works and what it needs for optimal results. Whether youre looking to slim down or bulk up, heres how to apply your target heart rate for weight loss.
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Target Heart Rate Zones For Weight Loss
Understanding your target heart rate zone is a helpful way to reach your weight loss goals. By providing insight into how hard your body is working and what its capable of your target heart rate zone supports a personalized approach to burning fat. While heart rate zones arent the only way to lose weight, knowing your upper and lower heart rate limits is an important part of maintaining a balanced and results-driven exercise program.
Michelle Polizzi
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 youre exercising at the right intensity, first calculate your target heart rate and then periodically check your heart rate while youre working out to make sure you stay within this ideal range.
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My Background As A Certified Personal Trainer
First things first: some bona fides.;I am a personal trainer, and I specialize in what’s called corrective exercise and working with at-risk populationsindividuals with certain special considerations, barriers,;or obstacles to health and exercise.;The information contained in this article was included in my certification, and it’s information I use regularly as part of my day-to-day training responsibilities.
That said, it’s important;to remember that the information in this article is not meant to replace professional medical advice. I know;I know, you’ve heard it before, but it’s important to say.;Please check with your doctor prior to starting any health or fitness routine! Only a medical professional who knows your health history can give you the most accurate calculations for your target heart rate.
The information;I share with you here;will be directly from reputable medical sources, such as the American Heart Association, Johns Hopkins, the Centers for Disease Control , and Mayo Clinic. My goal is to make the information easily accessible to you all in one place, and to help you apply what you learn to your exercise habits while using your iPhone, Apple Watch, Apple Fitness Plus, and other accessories and services.
Target Heart Rate And Estimated Maximum Heart Rate
One way of checking physical activity intensity is to determine whether your pulse or heart rate is within the target zone during physical activity.1
For moderate-intensity physical activity, your target heart rate should be between 64% and 76%1,2 of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 50 years = 170 beats per minute . The 64% and 76% levels would be:
- 64% level: 170 x 0.64 = 109 bpm, and
- 76% level: 170 x 0.76 = 129 bpm
This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 109 and 129 bpm during physical activity.
For vigorous-intensity physical activity, your target heart rate should be between 77% and 93%1,2 of your maximum heart rate. To figure out this range, follow the same formula used above, except change 64 and 76% to 77 and 93%. For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 35 years = 185 beats per minute . The 77% and 93% levels would be:
- 77% level: 185 x 0.77 = 142 bpm, and
- 93% level: 185 x 0.93 = 172 bpm
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What Are Exercise Heart Rate Zones
Heart rate zones are a percentage of your maximum heart rate . Exercise too close to your maximum HR and your heart and body will struggle to keep up with the demands.;
The goal of heart rate zones is to make you the most efficient, but to allow you to challenge yourself to improve cardiovascular fitness, says Travers.;;
Exercise heart rate zones are the training levels based on your maximum heart rate.;As you increase your pace, cadence and workload, you increase the demands on your heart. Travers breaks it down:;
- Lower-intensity zone:;Youre exercising at 50% to 60% of your max heart rate. At this point, 85% of the calories you burn are fat. The downside? Youre burning fewer calories overall than you would if you were exercising at a higher intensity. Youre generally able to sustain this zone the longest amount of time.
- Temperate zone:;Youre exercising at 60% to 70% of your max heart rate. Roughly 65% of the calories you burn are fat.
- Aerobic zone:;Working at 70% to 80% of your max heart rate puts you in the aerobic zone. About 45% of the calories you burn are fat. But youre burning a higher number of overall calories compared to the other heart rate zones. You generally sustain this zone the shortest amount of time.;
Find Your Target Heart Rate
Monitoring your heart rate is a useful tool you can learn to use to guide your training and make sure youre getting the most out of your workouts. It can help make sure youre pushing hard on interval days and taking it easy on recovery days . But what do words such as light, moderate, and vigorous mean when it comes to exercise?
You can determine your exercise intensity using your maximum and resting heart rates. Then you can use the Heart Rate Reserve method to calculate your Target Heart Rate to determine what range your heart rate should be in for your desired exercise intensity. We provide a step-by-step process you can follow.
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