22 23

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.

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:
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 year-old the (THR) Target Heart Rate
would be 114-142.
See Table on right for additional calculations.
100%
85%
75%
60%
Serious
athletic
training range
Cardiovascular
conditioning
range
Fat burning
range
20 25 30 35 40 45 50 55 60 65

AGE

200 195 190 185 180 175 170 165 160 155
170 166 162 157 153 149 145 140 136 132
150 146 143 139 135 131 128 124 120 116
120 117 114 111 108 105 102 99 96 93
TARGET HEART RATE ZONE