target heart rate | YOUR TARGET ZONE |
| EXERCISING IN |
Finding your pulse
To make sure your heart is beating | the number of beats in ten seconds, | “target zone,” a range of beats per | ||||||
in its target zone, you’ll need to know | then multiply by six. This gives you | minute that is largely determined by | ||||||
how to monitor your heart rate. The | the number of beats per minute. | your age and physical condition. To | ||||||
easiest way is to feel the pulse in |
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the carotid artery on either side of | How fast should your heart beat | the chart we have provided. | ||||||
your neck, between the windpipe | during aerobic exercise? Fast |
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and the large neck muscles. Count | enough to reach and stay in its |
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MINUTE |
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| ADVANCED•Sports, athletic conditioning or |
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200 |
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| 190 |
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| FITNESS•Optimal training, aerobic |
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| or cardiovascular |
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| 180 |
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PER |
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170 |
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| HEALTH•Beginner, low intensity with long |
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| duration produces fat burning |
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| 160 |
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BEATS |
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140 |
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IN |
| 150 |
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130 |
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PULSE | 120 |
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110 |
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| 100 |
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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.
