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Before you would
want to determine your Target Heart Rate, you need to know
your Resting Heart Rate
Resting Heart Rate
Before you jump out of bed, dedicate 3
consecutive mornings to look at the clock for one full minute and
count your pulse rate.
Write
your results down and keep
it near your bedside.
#1 morning ________
#2 morning ________
#3 morning ________
TOTAL THE NUMBERS: ________
/. 3 = _________ Resting Heart rate
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What is Target Heart
Rate?
You gain the most benefits and
lessen the risks when you exercise in your target heart rate
zone. Usually this is when your exercise heart rate (pulse)
is 60 to 80 percent of your maximum heart rate. In some
cases, your health care provider may decrease your target
heart rate zone to begin with 50 percent.
It is not recommended to
exercise above 85 percent of your maximum heart rate.
Intensity at that level increases both cardiovascular and
orthopedic risk without providing a significant additional
benefit from the exercise.
Always check with your health
care provider before starting an exercise program. Your
health care provider can help you find a program and target
heart rate zone that matches your needs, goals and physical
condition.
When beginning an exercise
program, you may need to gradually build up to a level that
is within your target heart rate zone, especially if you
have not exercised regularly before. If the exercise feels
too hard, slow down. You will reduce your risk of injury and
enjoy the exercise more if you don’t try to over-do it!
To find out if your are
exercising in your target zone
(between 60 and 80 percent of your maximum heart rate), stop
exercising and check your 10-second pulse. If your pulse is
below your target zone, increase your rate of
exercise. If your pulse is above your target zone, decrease
your rate of exercise.
What is your
Target Zone?
|
Age
|
Target Heart Rate (HR) Zone (60 – 85%)
|
Predicted Maximum HR
|
|
20
25
30
35
40
45
50
55
60
65
70 |
120 – 170
117 – 166
114 – 162
111 – 157
108 – 153
105 – 149
102 – 145
99 – 140
96 – 136
93 – 132
90 – 123 |
200
195
190
185
180
175
170
165
160
155
150 |
|
|
Your Actual Values
(Actual values are determined from a graded exercise
test) |
|
|
|
Target HR: |
Max. HR: |
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Find
your Target Heart Rate for Aerobic Exercise.
Estimated Maximum Heart Rate: 220
minus your age
Maximum
beats per minute __________
(Now use this number below where the asterisk * is.)
60%
maximum = *__________ X .6 = __________ beats per minute.
80% maximum = *__________ X .8 = __________ beats per minute
My Target Heart Range for aerobic exercise is between__________ and
__________ beats per minute.
PLEASE NOTE:
It is always good to know your resting and target heart rate, however,
please keep in mind these pointers:
If you can carry on a
conversation or “sing” while in the midst of your workout, you are
within your Target Heart Rate Zone.
There is no need to take your pulse.
Your breathing can determine your level at the time.
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How
to take your pulse