Target heart rate is the approximate number of heart beats per minute
at which your heart should beat during an exercise.
The rate at which your heart beats during exercise can be used to
assess how hard you are working. When performing light to moderate exercise,
your heart rate increases as your work rate increases. This ensures
that blood gets to the muscles so that they can get the oxygen and nutrients
they need to continue working.
Being able to measure one’s heart rate allows you to determine exercise
intensity by taking one’s pulse during the workout and comparing it
to your target heart rate.
A common method to determine one’s target heart rate is based on
a percentage of your estimated maximum heart rate. Input your age in
the prompt below and the calculator will produce a range in which to
keep your heart rate during exercise.
Now that you know your target heart rate range, you can check your
pulse at regular intervals (every 5 to 10 minutes) during the workout
session and compare your exercise heart rate to your target heart rate.
If your exercise heart rate is below the target range, increase your
pace or effort slightly to achieve the proper intensity. If your exercise
heart rate is above the target range, decrease your pace or effort slightly
to remain with the range.
How Do You Feel During A Workout?
Exercising at an appropriate intensity should feel somewhat challenging,
but it should also feel like you could continue on for a prolonged time
period. If you are working at an intensity which is too easy , you will
still receive some health benefits but you will not experience the calorie-burning
effect and the aerobic benefit that you would if you were working at
an appropriate intensity. If you are working too hard, you won’t last
very long because you will become extremely fatigued and run the risk
of injuring yourself in the process.
A quick, easy way to evaluate intensity is to check your ability
to breathe and talk. You should be able to breathe fairly comfortably
and rhythmically throughout all phases of a workout to ensure a safe
and comfortable level of exercise, especially if you’re just beginning
an exercise program. You should also be able to talk continuously, completing
short sentences with no problem. If you cannot carry on a conversation,
you may be working too hard. While you should challenge yourself, use
this gauge of monitoring your ability to talk continuously for 10 –
20 seconds as an effective guideline.
Heart Rate Training Zones
Another way to evaluate your aerobic exercise intensity is to compare
how you feel to an established guide, such as a heart rate training
zone. For our purposes and for new exercisers, training target zones
can be thought of as a traffic light where the green, yellow, and red
lights correspond to the intensity of exercise. That is, the green training
zone represents an appropriate level of intensity (light to moderate
exercise) that indicates "continue," like a green traffic light. The
yellow training zone indicates an intensity that is moderate to vigorous,
and if performed for too long could result in fatigue. When training
in the yellow zone (moderate to vigorous exercise), an exerciser should
slow down or proceed with caution if the intensity feels too high, similar
to the rules for a yellow traffic light. Lastly, exercising at a very
vigorous pace or very high intensity reflects training in the red zone,
which corresponds to a red traffic light, which means stop.
Exercise in the red zone may be harmful to beginners or people with
health conditions and should be reserved for those who are experienced
exercisers or under the care of a trained health professional.
Rate Training Zones
Understanding your Target Heart Rate
It is recommended that 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 exercise. The MHR (roughly calculated as 220 minus your
age) is the upper limit of what your cardiovascular system can handle
during physical activity.
More about Heart Rate and Health
Knowing your target heart rate is an essential tool to monitoring
your fitness goals. Learn how to understand your heart rate and which
level you should be aiming for.
The heart rate reveals a lot about your fitness and endurance health.
It shows when you can push yourself a little more or when you should
back off a bit.
Your target heart rate zone (according to the popular Karvonen method)
is 60 to 85 percent of your maximum heart rate (which is calculated
as 220 minus your age). The more fit you are, the higher percentage
of your maximum heart rate you can safely hold, and the longer you can
hold it. It's important to note that all heart rate numbers are measured
in beats per minute (BPM).
Heart Rate calculator has two limits, Lower and Upper limit, which
says, one has to exercise with upper limit of heart rate means with
that maximum heart rate one should exercise Also one should not exceed
the upper limit of heart rate. Lower limit of heart rate indicates the
minimum heart rate that one should try to achieve during exercise.
Working in your target heart rate zone is the sweet spot for fat
loss and aerobic capacity improvement. If you regularly workout at slightly
less than your target heart rate (around 40 to 50 percent of your maximum
heart rate), you slip into the active recovery zone, which is a good
place to stay during recovery days or in between high-intensity intervals,
but won't give you any results in terms of aerobic capacity training.