However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful.Įxample for someone with a HRmax of 180 (age 40, estimating HRmax as 220 - age): The THR can be calculated as a range of 65%-85% intensity. In each of these methods, there is an element called "intensity" which is expressed as a percentage. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.Īlso see our Blood Pressure Chart Target Heart Rate Formula Calculationsīelow are two ways to calculate and chart one's Target Heart Rate. A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. It is highly recommended you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercises. The target heart rate calculator above uses calculations based on averages.
Red Line (Maximum Effort) = 90 - 100% of maximum heart rate.Anaerobic Zone (Performance Training) = 80 - 90% of maximum heart rate.Aerobic Zone (Endurance Training) = 70 - 80% of maximum heart rate.Fitness Zone (Fat Burning) = 60 - 70% of maximum heart rate.Healthy Heart Zone (Warm up) = 50 - 60% of maximum heart rate.
It is recommended that you exercise within 55 to 85% of your maximum heart rate for at least 20 - 30 minutes to achieve the best results from aerobic exercise. The above calculations are based on averages. Your Recommended Target Heart Rate = to Heart Beats Per Minute Your Target Heart Rate at This Level Equals Heart Beats Per Minute (BPM) Select Level of Exercise: % of maximum heart rate This range varies based on one's physical condition, gender, and previous training. The Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. Working within this zone will provide you with the maximum health and fat-burning benefits from your cardiovascular activity. Your target heart rate zone is the range between 60% and 80% of your maximum heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. Your heart rate is the number of heartbeats per unit of time, expressed as beats per minute, which can vary as your body's need for oxygen changes, such as during exercising or sleeping. Illustration of pulse rate or heart rate electrocardiography. If you don't have a heart rate monitor, take your pulse for 6 seconds, count how many times your heart beats and add a zero to get an estimate. You can use a heart rate monitor to track your heart rate during your workouts. The target heart rate calculator below is one way to make sure you're working within your target heart rate zone, the most effective zone for improving your fitness and burning calories. Monitoring your exercise intensity is the best way to get the most out of your cardio workouts.
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