Target Heart Rates
Target Heart Rates
You can monitor your progress with your exercise program by knowing your target heart rate. It is important not to tire too quickly when exercising. Pace yourself especially if you've been inactive.
Knowing your target heart rate lets you find your beginning fitness level so that you can monitor your exercise program. As recommended by the American Heart Association, this approach requires measuring your pulse periodically as you exercise, staying within 50 to 85 percent of your maximum heart rate. The range of 50 to 85 percent of your maximum heart rate is called your target heart rate.
What is an alternative to target heart rates?
Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're not working hard enough. If you get out of breath quickly or can't talk at the same time, you're probably working too hard - especially if you have to stop and catch your breath.
When should I use the target heart rate?
If you participate in more vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. In this case, try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress. The table below shows target heart rates for different ages.
AGE Target
HR Zone
50 - 85% Average Maximum
Heart Rate
100%
20 years -
100 - 170 beats per minute 200 beats per minute
25 years -
98 - 166 beats per minute 195 beats per minute
30 years -
95 - 162 beats per minute 190 beats per minute
35 years -
93 - 157 beats per minute 185 beats per minute
40 years -
90 - 153 beats per minute 180 beats per minute
45 years -
88 - 149 beats per minute 175 beats per minute
50 years -
85 -145 beats per minute 170 beats per minute
55 years -
83 - 140 beats per minute 165 beats per minute
60 years -
80 - 136 beats per minute 160 beats per minute
65 years -
78 - 132 beats per minute 155 beats per minute
70 years -
75 - 128 beats per minute 150 beats per minute
The figures above are averages, so use them as general guidelines. To figure out your exact target heart rate, subtract your age from 220 then calculate 50 - 85% of that number.
Note: High blood pressure medications can lower the maximum heart rate and thus the target zone rate. Call your doctor, if you're taking high blood pressure medications, to find out if you need to use a lower target heart rate.
How do you pace yourself?
Aim at the lowest part of your target zone (50 percent) during the first few weeks of starting an exercise program. Gradually build up to about 75 percent of your target zone. After six months of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. Remember, you don't have to exercise that hard to stay in shape.
