Target Heart Rate Formula

What is target heart rate?

When beginning an exercise program it is often recommended to do so with a warm up period, during which time intensity of movements is built up gradually.

Heart rate will begin to increase during the warm up, resulting in the pulse rising to its Target Heart Rate, or THR. Maintaining THR for a minimum of 10 minutes is the basis of most aerobic exercise.

During exercise, it may be important to monitor heart rate, ensuring that you stay within a THR range.

For some individuals, there is a serious risk of injury by going above the upper level. On the other hand, some of the cardiac benefit of an exercise routine may be lost at a heart rate level below what is appropriate for that person.

So, how do you go about calculating target heart rate? Although a broad based target heart rate formula is often used, in reality...

Exercise heart rate should be determined by a medical professional. Individual health factors, fitness level, and medications, all play a role in desired heart rate.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Target Heart Rate Monitor

If you are exercising at a gym, you will find that treadmills, stationary bikes and elliptical trainers often have heart rate sensors built into them and you will sometimes see target heart rate charts displayed on the equipment. However, the accuracy of the sensors should be monitored. The most accurate readings may come from your own heart rate monitor. Something that can be worn not only in the gym, but is useful for other exercise activities, as well

Place your index finger and middle fingers directly under your ear. Then slide them down toward your jawbone until you feel the pulse in your carotid artery. Press lightly. Count the heartbeat for 10 seconds, counting the first beat as a 0 and then multiply by 6.

The Talk Test

You've probably heard of the Talk Test. While exercising, your breathing should remain at a level whereby you can have a normal conversation. If it is difficult doing so, you may be overdoing and need to slow down, regardless of whether or not you have reached your THR. This is also the case if are experiencing dizziness, excessive sweating, unusual pain or any other discomfort.

Don't be discouraged if you are just getting into a new exercise routine - it may take awhile for you to reach your THR. But in the interim, you are still benefiting from your exercise - stick with it and good things will come!