target heart rate | YOUR TARGET ZONE |
Finding your pulse
To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count
the number of beats in ten seconds, then multiply by six. This gives you the number of beats per minute.
How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its
“target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have provided.
EXERCISING IN |
MINUTE |
|
|
| ADVANCED • Sports, athletic conditioning or | |
200 |
|
| interval training | ||
|
|
| |||
|
|
|
|
| |
|
|
|
|
| |
| 190 |
| FITNESS • Optimal training, aerobic | ||
|
| or cardiovascular |
| ||
| 180 |
|
| ||
PER |
|
|
|
| |
|
|
|
| ||
170 |
| HEALTH • Beginner, low intensity with long | |||
|
| ||||
|
|
|
| ||
|
| duration produces fat burning | |||
| 160 |
|
| ||
BEATS |
|
|
|
| |
|
|
|
| ||
140 |
|
|
|
| |
IN |
| 150 |
|
|
|
130 |
|
|
| ||
|
|
| |||
PULSE | 120 |
|
|
|
|
|
|
|
| ||
110 |
|
|
| ||
|
|
|
| ||
| 100 |
|
|
|
|
|
|
|
|
| |
90
80
70
20 | 25 | 30 | 35 | 40 | 45 | 50 | 55 | 60 | 65 | 70 |
AGE IN YEARS
Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and heart: your body’s
most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups
-arms, legs or buttocks, for example. Your heart beats quickly and you
breath deeply. An aerobic exercise should be part of your entire exercise routine.