What should your heart rate be when working out, and how can you keep track of it? Our simple chart will help keep you in the target training zone, whether you want to lose weight or just maximize your workout. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate.
Understanding your Target Heart Rate. It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.
If you're under or over your target heart rate zone, adjust your exercise intensity. Target heart rate tips. It's important to note that maximum heart rate is only a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute.
A heart-rate zone that improves cardiovascular fitness is defined as between 55 and 80 percent of maximum heart rate, according to the American Council on Exercise. A less-conditioned individual may see benefits to her heart health at the lower levels of this recommended zone while an athlete needs to work at a higher intensity to improve fitness.
During exercise, monitor your heart rate to determine if you need to increase or decrease your effort to be in this zone. Your fat-burning heart rate is the ideal zone for fat loss. You can use a ...
To find the heart rate you should reach during cardio, you first want to take 220 minus your age. For example if you are 35, 220 - 35 = 185. Once you have that number you need to find the zone that you should exercise in by, taking your heart rate max times the following percentages.
Your target heart rate tells you if you're exercising too hard or not hard enough. Everyone's target is different, but in general, during moderate or vigorous exercise, you want it to be between ...
Your heart rate, or pulse, is measured in beats per minute (bpm).During cardio exercise such as running, your heart rate increases. Your heart rate while running can be a good measurement of how ...
Heart Rate Training Zones. Your heart rate training zone is a critical element in exercise. You must train at a variety of different heart rates in order to stimulate your body to improve your fitness level. Taking your pulse and calculating your heart rate during a workout is one of the primary indicators in ascertaining the intensity level at ...
Next, subtract your resting rate or 80 in this example. Your heart-rate reserve is 100 beats per minute. This heart-rate reserve represents the cushion heartbeats available for exercise. 4. Calculate Your Aerobic Training Heart-Rate Range for Fat Burning. This fat-burning range will lie between 50 and 75 percent of your heart-rate reserve.