Healthy Habits- Do You Know Your Target Heart Rate?- Sweetbay Supermarket

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Do You Know Your Target Heart Rate?

You know the importance of daily physical activity and your doctor has cleared you to participate in an exercise program. How can you monitor the intensity of your physical activity while you exercise? The answer is simple-measure your Target Heart Rate (THR): The heart rate that you want to achieve, during exercise, to receive the maximum cardiovascular benefits of your aerobic activity. For most healthy adults, a target rate between 60 and 80 percent of your maximum heart rate is recommended. You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to determine your THR

Method One: Target Heart Rate Calculation

Use this simple mathematical calculation to determine your THR. First subtract your age from 220 to get your Max Heart Rate. Then multiply that number by 0.6 for the low end of your target range, and then by .80, for the high end of your target range. The two resulting numbers will give your Target Heart Range or Zone. (For more information, click on Steps to Cardiovascular Fitness Success.)

The table below shows Target Heart Rate ranges according to your age (based on the mathematical calculation above). The Maximum Heart Rate is determined by subtracting your age from 220.

Age	Target Heart Rate one 60 � 80%	Average Maximum Heart Rate (100 %) 220 - age
20 years old	120 � 160 beats per minute	200 beats per minute
25 years old	117 � 156 beats per minute	195 beats per minute
30 years old	114 � 152 beats per minute	190 beats per minute
35 years old	111 � 148 beats per minute	185 beats per minute
40 years old	108 � 144 beats per minute	180 beats per minute
45 years old	105 � 140 beats per minute	175 beats per minute
50 years old	102 � 136 beats per minute	170 beats per minute
55 years old	99 � 132 beats per minute	165 beats per minute
60 years old	96 � 128 beats per minute	160 beats per minute

Method Two: The Talk-Test Method

The talk test method should be used in conjunction with taking your pulse. It's quite useful in determining your comfort zone for aerobic intensity, especially if you are just beginning an exercise program. If you are able to talk during your workout without a great deal of strain, you're most likely in your comfort zone. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise.

Method Three: Heart Rate Monitor

Wearing a heart rate monitor is an easy, accurate method of checking your heart rate, and they cost around $50 - $100. You should be training within your target heart rate range, which is 60% and 80% of your maximum heart rate. Working within this zone gives you the maximum health and fat-burning benefits from your workout.

Method Four: Pulse Check

To monitor your THR you need to know how to locate your pulse. The easiest place to feel your own pulse is the carotid (neck) artery. Place your index finger on the side of your neck between the middle of your collarbone and your jaw line. (Or try taking your pulse on your wrist at the base of the thumb, called the radial artery.) You can count the beats for a full 60 seconds or count for 15 seconds and multiply that number by 4. This number equals your heart rate pulse. The longer you count the more accurate your reading. (For more information, click on the link: Steps to Cardiovascular Fitness Success.)

Method Five: Treadmill Test

Also know as a stress test, it is the most accurate method for determining your THR. An exercise stress test compares the heart's electrical activity at rest and under exertion. It is a noninvasive, professionally supervised test that costs between $100 - $250

Tara Nau, BS
Wellness Center Manager