Target Heart Rate Calculator
A person's target heart rate it the number of beats per minute required for the heart to get stronger whilst not over-doing it to the point where exercise becomes dangerous. Health care professionals recommend working out at around 50%-75% of your maximum heart rate depending on age or fitness levels. People just starting out on a fitness regime, regardless of age, should aim towards the lower end of the range, working up to the 75% as their fitness levels improve.
Calculating Target Heart Rate
To calculate your target heart rate zone you need to perform a simple calculation:
Step 1: Subtract your age from 220.
Step 2: Multiply this figure by 0.5 for your lower level.
Step 3: Multiply the original figure again by 0.75 for your upper level.
For example:
A 20 year old will have an initial figure of 220 - 20 = 200
Lower Level => 200 x 0.5 = 100
Upper Level => 200 x 0.75 = 150
The target heart rate range is between 100 and 150. It is important to keep within this boundary when exercising to remain within safe limits and effective routine.
Measuring Heart Rate
How to measure your heart rate? There are two main areas in which to find the pulse easily:
- Radial Pulse found on the wrist at the base of the thumb joint.
- Carotid Pulse found on the neck one side of the adam's apple.
To take your pulse rate use your first and middle fingers and press down gently. Do NOT use your thumb as this carries its own pulse and will confuse matters. Count the number of beats in 10 seconds and multiply by 6. This is the number of beats per minute.
Monitoring Exercise Intensity
Monitoring your heart rate is an important part of any exercise routine. If you are exercising below your target heart rate then your workout will be less effective than it could be. Too far below and you will not be seeing the results you desire and may lose interest in continuing the routine. Equally, if your workout is too intense then you risk injury and worse.
To ensure you maintain your target heart rate throughout your fitness training there are a couple of things you can do:
- Take Your Pulse Regularly Throughout Your Routine - measure your pulse beats per minute and test it is within your target range, adjusting your workout accordingly.
- Buy a heart rate monitor - a strap on device which takes a continuous measurement or heart and pulse rate. Some exercise equipment can be attached to heart rate monitors and will adjust the intensity of the workout in reaction to rising or falling heart rate levels.
- Talk to me baby? - if you can't maintain a conversation easily then you're probably over-doing it. Also, dizzyness and light-headed feelings with exercise are NOT a sign of a good workout. You are over-doing it and need to adjust your routine.
Monitoring Heart Rate For Fat and Calorie Reduction
Onc eyou have calculated the upper and low boundaries of your target heart rate, you can work them into your exercise routines for optimal reduction of calories or fat residues. To work off calories, you need to exercise towards the upper figure, closer to the 75% area. To work off fat, then you need to be towards the lower end of your target heart rate zone as this allows cells to take up more oxygen to burn off fat.
Warnings
Certain medications and herbal supplements can alter your pulse rate. Consult a medical professional before starting your fitness routine if you are using any regular medication or herbal supplements.
Heart Rate Monitors
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