Target Heart Rate Zone
The most common method for calculating your target heart rate is to first find your maximum heart rate. The standard formula for this is:
You do not want to workout at your maximum heart rate, you want to workout in your Target Heart Rate Zone. Your Target Heart Rate Zone is a percentage of your maximum heart rate. The American Heart Association recommends working out at a Target Heart Rate Zone of between 60% and 75% of your maxi- mum heart rate. If you are just beginning an exercise program, exercise near or below the lower limit of your Target Zone.
Lower Limit of Target Zone = Maximum heart rate X .6
Upper Limit of Target Zone = Maximum heart rate X .75
You may find the chart below helpful for a quick reference.
Age Target Zone
20
25
30
35
40
45
50
55
60
65
70
Perceived Exertion Level
The second and simpler way to gauge your exercise intensity is to evaluate your perceived exertion level. If while exercising you are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware of other warning signs to overexertion.
34 | PART 5 Developing a Fitness Program |
