Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time.
Target Heart Rate Zone
Fitness Safety
The target heart rate chart indicates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other conditions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition.
(MHR) = Maximum Heart Rate
(THR) = Target Heart Rate
220 - age = maximum heart rate (MHR).
MHR x .60 = 60% of your maximum heart rate. MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as follows:
100%
Serious athletic training range
85%
Cardiovascular
conditioning
range
75%
Fat burning
range
60%
200 | 195 | 190 |
|
|
|
|
|
|
|
|
|
|
| ||
|
| 185 |
|
|
|
| |
|
|
| 180 |
|
|
| |
|
|
|
| 175 |
|
| |
|
|
|
|
| 170 |
| |
|
|
|
|
|
| 165 | |
|
|
|
|
|
|
| |
170 | 166 | 162 |
|
|
|
|
|
|
|
|
|
|
| ||
|
| 157 |
|
|
|
| |
|
|
| 153 |
|
|
| |
|
|
|
| 149 |
|
| |
|
|
|
|
| 145 |
| |
|
|
|
|
|
| 140 | |
|
|
|
|
|
|
| |
150 | 146 | 143 | 139 |
|
|
|
|
|
| 135 |
|
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| ||
|
|
|
|
|
|
131 | 128 | 124 |
| ||
|
|
120 117 114 111 108 105 102 99
20 25 30 35 40 45 50 55
160 155
136132
120116
96 93
60 65
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
For a 30
See Table on right for additional calculations. 12
AGE