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How To Find My Target Heart Rate

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What Is Maximum Heart Rate

Target Heart Rate Formula

Maximum Heart Rate is the amount of beats a heart makes in a minute under maximum stress.

Max HR is used as a benchmark for maximum output the athletes body can produce. Knowing that number enables the athlete and his coach to structure the training process around specific training intensities or training zones.

Maximum heart rate can vary significantly from person to person. In fact, high or low Max HR is neither good nor bad. Its just what a person is born with.

Instead, using it as a reference to build a structured training plan focused on specific exercise intensities is what makes all the difference.

All 5 of the training zones are defined as a percentage of maximum heart rate. Which is why its critical to determine maximum heart rate that is accurate to achieve desired results from training.

Read also: What Is Target Heart Rate Zone And How To Calculate Yours

When Should I Worry About My Heart Rate

Before you become worried over your heart rate, it is important to know the things that can increase or decrease your heart rate.;

Your heart rate might be increased

  • Soon after you consume coffee or smoke
  • Whenever you feel scared, anxious, or stressed out
  • If the climate is hot and humid
  • If you are obese
  • If you are on certain medicines like decongestants
  • If you indulge in binge drinking frequently

Health conditions that may increase your heart rate and could be improved upon by treatment;

Some conditions like supraventricular tachycardia may cause a sudden increase in your heart rate at rest. This is a medical emergency and needs immediate medical attention. This condition may lead to sudden death.

Consuming heavy amounts of alcohol frequently can lead to a fast and irregular heart rate . This again is a medical emergency.

A persistent high heart rate can also mean that the heart muscle is weakened, which forces it to pump harder to deliver the same amount of blood.;

You may have a lower resting heart rate due to

  • Exercising regularly
  • Low levels of thyroid hormones in the body

Certain medications like beta-blockers, which are used for treating hypertension and anxiety

You should also be concerned about your heart rate if you notice your heart beating on an irregular rhythm frequently. This can be a serious condition known as arrhythmia for which you should see your doctor right away.

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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How Do Heart Rates Affect Workouts

Heart rate zones let you know how hard your heart is working and what energy source youre using carbohydrates or fat. The higher your heart rate gets, the more youre relying on glycogen from carbohydrates for fuel.

For endurance athletes, its best to exercise in the zones that mostly rely on fat for fuel, says Travers. Fat is a longer-lasting energy source and better for longer, intense workouts.

Best heart rate zone for fat loss

Youll burn fat at every exercise heart rate zone. If youre just starting to exercise, aim for the lower-intensity heart rate zone. As you build stamina, push yourself into the next zone until youre comfortably at the aerobic level. Thats your heart getting stronger.

Cardio exercise is designed primarily to improve heart and metabolic health, says Travers. It helps lower your:

  • Blood pressure.
  • Cholesterol.
  • Blood sugar.

For fat loss, he recommends strength training to build muscle. Having more muscle mass boosts your metabolic rate , helping you burn more calories throughout the day.;

If you havent been active before, then cardiovascular exercise will help with weight loss in the beginning. But at some point, youll become aerobically fit, Travers notes. Then you wont use as much energy to complete the same amount of exercise, so youll stop seeing significant weight loss.

Measure Your Resting Heart Rate

Benefits of Physical Therapy for Patients with Scleroderma
  • First sit quietly for 5 minutes or do this before you get out of bed in the morning. Place two fingers gently on either your carotid artery or on your radial pulse . Count how many pulses you feel for 15 seconds, and then multiply that number by 4.
  • For example, if you count 15 pulses, thats a RHR of 60 beats per minute .
  • If you have an electronic heart monitor, you can use that instead.
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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.

    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.

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    Target Heart Rate Calculator

    Ever ask yourself, “how do I find my target heart rate?” Finding your target heart rate is easy with our target heart rate calculator. Target heart rate calculation can be determined for any age and activity level, enabling you to use a heart rate monitor and get the most benefit from your workouts.

    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!

    Recommended Reading: How Much Blood Does An Adult Heart Pump Every Day

    What The Experts Do

    Monitor Heart Rate for Motivation

    For Johns Hopkins cardiologist Michael Blaha, M.D., M.P.H., most workoutstake place on an elliptical trainer in his home. His machine has electrodeson which he can place his hands to automatically see his heart rate. Itgives me a sense of how hard Im working, he says.

    Blaha also uses his targeted heart rate to guide the course that heprogrammed into the machine, so that he works up to where he wants to be interms of exertion. Knowing your target heart rate and trying to achieve itcan be very motivating, he says.

    Stay on Top of Your Heart Health

    If you have a new or existing heart problem, it’s vital to see a doctor. Our heart health checklist can help you determine when to seek care.

    Target Heart Rate Calculator Chart

    Use this target heart rate calculator chart to determine your heart rate in four exercise intensity zones. Select your age to find an estimated maximum heart rate zone and the range of beats per minute in each zone: low intensity, moderate intensity, vigorous intensity, and the aerobic 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

    Resting Heart Rate While You Sleep

    Heart rate zones

    Heart rate tracking isnt just about exercise. Fitbits trackers are also able to keep track of your resting heart rate a metric which refers to the heart rate measurement when youre awake, calm and have not recently exerted yourself.

    In order to estimate this, Fitbit interprets data taken from when youre awake and when youre asleep, meaning that those who take their device off before bed wont receive the most accurate results.

    Typically, your resting heart rate is higher than your heart rate while youre asleep, so dont start panicking if you notice that the figure is higher than the lowest number you see in your graphs.

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    How To Calculate Target Heart Rate Zones

    The most precise way how to calculate heart rate zones would be to take a supervised VO2 lab test, where exercise intensity is gradually increased every minute until the point where athlete can no longer maintain it.

    Zones, as well as aerobic/anaerobic thresholds are determined based on the speed of lactate accumulation and oxygen intake. Needless to say, such test is quite precise.

    However, its not practical to do one for someone just starting out . So, the easiest way to determine heart rate zones would be to use a Target Heart Rate formula :

    Target Heart Rate = * XX% + Resting HR

    Semi-fun fact: difference between a maximum heart rate and a resting heart rate is also called Heart Rate Reserve .

    There are 5 heart rate training zones in total, each having a certain training benefit:

    90% 100% Speed Training

    Target Heart Rate Zones are sport-specific, therefore in calculating heart rate zones for a particular sport its critical to use the maximum heart rate from that particular sport. Only then it would be a true benchmark for maximum output.

    Heart Rate Zone Training

    Have questions about heart rate training? Need help with your new & fancy sports watch? Ready to take your training to the next level?

    Calculating target heart rate zone is really only about putting correct numbers in right places.

    • 60% effort for him would be x 60% + 50 = 134 bpm
    • 70% effort would then be x 70% + 50 = 148 bpm

    Maintaining A Normal Heart Rate

    A healthy heartbeat is crucial for protecting cardiac health.

    While exercise is important for promoting a low and healthy heart rate, there are several other steps a person can take to protect their heart health, including:

    • Reducing stress: Stress can contribute to an increased heart rate and blood pressure. Ways to keep stress at bay include deep breathing, yoga, mindfulness training, and meditation.
    • Avoiding tobacco: Smoking leads to a higher heart rate, and quitting can reduce it to a normal level.
    • Losing weight: More body weight means that the heart has to work harder to provide all areas of the body with oxygen and nutrients.

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    How To Use This Target Heart Rate Calculator:

    This calculator for heart rate zones is 100% free and packed with user-friendly interface, you can easily perform your heart rate calculations with this significant tool: Read on, what you can do with this heart zones calculator:

    Calculate Target Heart Rate By :


    • First of all, you just need to select the Basic by Age option form the designated box of this tool
    • Now, choose the MHR or maximum heart rate formula by which you want to performs heart rate calculations
    • Now, simply enter your age in years
    • Then, add the value for your preferred exercise intensity level
    • Finally, choose your intensity training goal it can either be burn fat, Sat fit, Train for max performance


    Once done, click on the calculate button, this heart rate training zone calculator shows:

    • Target Heart Rate at your desired effort
    • The ideal Heart Rate corresponding to the selected method
    • Maximum Heart Rate corresponding to the selected formula for MHR
    • Heart Rate Training Zone Chart
    • Heart Rate Zone Training Chart

    Calculate Target Heart Rate Depends on Medically-based Karvonen Method by Age & RHR:



    Once you added the values into the input parameters, simply hit the calculate button, this calculator will generate:

    • Heart Rate Reserve
    • Heart Rate Zone Training Chart
    • Heart Rate Zone Training Chart

    Calculate Target Heart Rate Depends on Medically-based Karvonen Method by MHR & RHR:


    Read Also: How Much Blood Does An Adult Heart Pump Every Day

    Does The Average Person Need To Track Their Heart Rate

    What Is My TARGET Heart Rate (Formula)?! – What are Heart Rate Zones?

    If you have heart disease, its important to learn target heart rates and monitor them as you exercise. For everyone else, the talk test works just fine, says Travers. Can you talk and carry on a conversation when youre exercising? Then youre in a heart-healthy, moderately easy zone. Dont stress about the numbers.

    What matters most is that you make an effort to move more. Any exercise, for any length of time, will improve fitness. If tracking your heart rate makes you happy, then go for it. But if heart rate calculations become a stumbling block, forget about it. Your journey to becoming stronger and healthier is too important to let anything get in the way.

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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 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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    Calculating Your Target Heart Rate

    Your fitness routine has likely changed with current circumstances.

    The pandemic year with gyms closed and stress levels high affected us in multiple ways. As we tiptoe back into an exercise regime, its important to do so with awareness. That includes knowing your actual target heart rate and using that number for a safe, effective workout, whether youre going out for a run, or heading back to a studio for the first time. Measuring your target heart rate is a concrete, numbers-dont-lie way to sneak a peek inside your body to find out what exercise intensity is right for you. In fact, it may be the piece of data that finally convinces you not to push too aggressively during your cardio routine or not take it so easy that you barely get your heart rate up. Not everyone is meant to work out the same way, and figuring out your target heart rate can give you a clearer sense of just how hard you should push yourself to improve your health and fitness.

    Heart Rate and Your Health

    During aerobic exercise, your heart, lungs, and circulatory system are called on to deliver oxygen and nutrients to the muscles youre engaging. Your heart rate is one way to measure just how hard your body is working to do all of that.

    Knowing your THR helps you navigate your workout safely and effectively.

    How to Calculate Your Target Heart Rate

    Your target heart rate is 70 to 85 percent of your maximum heart rate, which must be determined before you can zero in on your target range.

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    Calculate Maximum Heart Rate During A Laboratory Test

    A much more formal way to calculate maximum heart rate would be to take a supervised laboratory test. Also known as VO2 max test, such analysis is a test of athletes physiological capabilities and, therefore, pushes athletes to the absolute maximum.

    The protocol is quite simple athlete runs on a treadmill with an ever-increasing speed/power until complete exhaustion. Throughout the test a lot of data is gathered about athletes current fitness .

    Ultimately, the test determines not only the Max HR, but also aerobic, anaerobic and lactate thresholds. All this data helps to analyse how training is impacting the body and if something should be changed/adjusted.

    VO2 max tests are always supervised by exercise physiologist or cardiologist and/or other personnel, which makes it a much safer environment than a field test.

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