Disclaimer: For people with heart conditions, please consult your doctor or physiotherapist for your most appropriate exercise heart rate.
Many of the standard tests used to measure heart function are based on formulas, that predicts the fastest your heart can beat and still pump blood through your body.
The simple and effective way of monitoring is checking your pulse rate before, during and after exercise. Your heart rate is your body’s feedback mechanism, which tells you what is going on in your body. The resting heart rate varies from person to person but in most individuals, it is between 60 to 90 beats per minute.
The best-known method to calculate your target exercise heart rate during exercise is to first determine your maximum heart rate where:
Heart Rate Maximum (HRmax) = (220 – Age) beats per minute
Finding your maximum heart rate will help you set up your target heart rate, making your training more efficient. Exercise physiologists and clinicians recommend between 70% and 85% of an individual’s maximum heart rate. When you start exercising, try to achieve around a rate of 70% of your maximum heart rate.
Target Heart Rate = (70 to 85%) x (HRmax) beats per minute
Lets take an example: you are 50 years old, your HRmax would be:
HRmax = (220 – Age) beats per minute
Target Heart Rate = 70% x 170 = 119 beats per minute
During an exercise session, heart rate is likely to be both above and below the prescribed intensity. The goal should be to maintain an average heart rate close to the midpoint of the prescribed range.
Find your target heart rate range on the chart below and adjust your workout to stay in the middle of your range during exercise.
|Age||HR Maximum||Recommended Target|
Heart Rate Range
|80||140||98 to 119|
|70||150||105 to 128|
|60||160||112 to 136|
|50||170||119 to 145|
|40||180||126 to 153|
|30||190||133 to 162|
|20||200||140 to 170|
Last but not least, don’t forget to manage your stress and stay away from cigarette and second-hand smoke!