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What is My Target Heart Rate?

15/08/09

Finding one’s target heart rate can mean the difference between an effective workout routine, over exertion, or a wasted afternoon in the gym. By using a heart rate monitor, you can determine with relative certainty if you are within the recommended range. By knowing this information, you can determine if you are exercising enough to truly make a difference or possibly working out too hard to the point of risking serious injury.

One method to determine your target rate involves no equipment at all. If you are unable to carry on a normal conversation while working out, you may be pushing your body a bit too hard. Workout fanatics in this scenario may find themselves gasping for air to a point where their workout partners may not be able to keep up with what is being talked about. Clearly, having a heart rate monitor is a more accurate method of measuring your upper limit.

Many of the newer heart rate monitors will calculate your target rate, as a result of inputting information about your age, weight, and height. However, the older monitors may not have that ability, so it is a good idea to calculate the rate that is right for you. One method is to subtract your age from 220 in order to determine your maximum heart rate, which is a good starting point for determining your target range. In other words, if you are 40, your maximum heart rate will be 180. From there, multiply this number by .85 to get your high end target heart rate. For the low end of the spectrum, multiply your maximum heart rate by 0.60.

As we have discussed, there are a couple of different ways to determine your target heart rate. Some are a bit more scientific than others. Speaking with your health care provider is always recommended when starting a new routine to help determine what exertion level is right for you. The goal of monitoring your heart rate is to determine the range that will be both effective and safe.