Target Heart Rate Formula

What is target heart rate?

When beginning an exercise program you should do so with a warm up period, in which you gradually build up the intensity of your movements.

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

During exercise, it is important to monitor your heart rate often. This ensures that you stay within your THR range. 

If you have gone above your upper level, you risk injury and should slow your pace. When falling below your range, you may be missing out on some of the cardiac benefit of your exercise routine and should consider stepping it up.

How do you go about calculating target heart rate?

A target heart rate formula can be used. But, talk with your doctor first to find out what type of exercise he or she recommends. Ask also, what they feel your THR should be.

• Beginning exerciser
  220 minus your age x .50 to .60 = THR
  
  
• Regular exerciser
  220 minus your age x .60 to .70 = THR
  
  
• Advanced exerciser
  220 minus your age x .70 - .85 = THR

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 beat for 10 seconds, counting the first beat as a 0 - 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're probably overdoing and should slow down, regardless of whether or not you have reached your THR. This is also the case if you are experiencing dizziness, excessive sweating, unusual pain or any other discomfort.

Don't be discouraged if you are just getting back into exercising, or are starting off new. 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!