Download What`s My Target Heart Rate

What's My Target Heart Rate?
By Bobbie Hasselbring [ 7/01 ]
To tell what intensity you are exercising at, you can compare your actual heart rate during exercise to
your target heart rate. Your heart rate is your number of heartbeats per minute. Your target heart rate is
the rate that you need to get to — or your goal — during aerobic exercise to improve your fitness level.
The harder you exercise, the faster your heart must beat to deliver enough oxygen-rich blood to your
muscles.
You don't necessarily need to exercise at your target heart rate to lower your risk for heart and blood
vessel disease. Even moderate aerobic activity, such as walking, may help improve your health.
However, your target heart rate may still be useful to you. It's one reliable way to assess the intensity of
your activity.
Understanding the Numbers
Target heart rates are based on age. They are usually expressed as a range, such as 108 to 144 beats per minute.
The lower end of the target heartbeat range — in this case, 108 — is half of the fastest heart rate that a typical
person your age should have during exercise. If you're just starting out, you may want to aim for this lower end
of the range. The high end of the range — in this case, 144 — is three-quarters of the fastest heart rate that a
typical person your age should have during exercise. If you've been exercising for a few months, you may be
able to aim for this higher end of the range. The fastest heart rate, also called maximum heart rate, is the highest
safe heart rate for your age.
These ranges are meant as a general guideline. Some heart and blood pressure medicines do not
allow your heart rate to increase as much as usual during exercise. One example of these medicines is
beta-blockers. If you take these, talk with your doctor before beginning an exercise program.
If you have health problems, the target heart-rate range for your age may not be right for you. But it
will give you a basic idea of how to assess the intensity of your exercise. If you have heart disease,
high blood pressure, or other health problems, be sure to ask your doctor to tell you the range in which
you should work.