Target Heart Rate: Getting the Optimum Heart Rate

When working out, a target heart rate is essential as it guides an individual of keeping his intensity within his or her upper and lower heart rate limits. Exercising below your limits will not burn enough calories and bring about minor or no results in terms of improving your cardiovascular fitness. Likewise, overtraining will also burn too much calories and eventually burn you out. Beginners are recommended to begin with the lowest intensity and gradually building up. In the future, baby steps will bring surprising results.

Low Fitness Level at around 50-60% of the maximum heart rate is ideal for starters or those who have low fitness level.

Low Intensity or Temperate Zone is about 60-70% of the maximum heart rate. This is a good choice for those who wish to warm up. Exercising at this pace may also allow some fat burning.

Moderate Intensity or the Aerobic Zone is 70-80% is the most effective and most recommended exercise intensity. At this rate, a person improves his capacity to transport oxygen to various parts of the body as well as eliminating the carbon dioxide from within. It is very effective in increasing the muscle strength and burning stored fat.

High Intensity workouts require 80-90% of the maximum heart rate and burns more calories. This is also called the lactic threshold or anaerobic threshold.

Maximum Intensity or the Red Light Zone is 90-100% of the maximum heart rate. This is the farthest zone that a person can go. This zone is only recommended for the advanced athletes or exercisers. Training should be limited in a short period as lactic acid can easily generate.

**In identifying the best intensity, it is best to talk to your doctor first for safety purposes.

Calculating Target Heart Rate

Basically, the target heart rate can be estimated. A quick formula for getting the range of your target heart rate is done by getting the maximum heart rate of a person multiplying it with the target heart rate zone or level of intensity mentioned above.

Getting the Maximum Heart Rate

Ideally, the maximum heart rate (Max HR or HR_max) must be taken by a physician on a clinical setting. It involves the use of a treadmill (stress test) while the doctor is monitoring changes in the EKG during the activity. Another option is a formula estimating the HR_max. However, the results are less accurate than the cardiac stress test.

To get the rough calculation of the HR_max, subtract the person’s age from 220 for males, and 226 for females.

For instance, for a 30 year –old male adult:

220 – 30 = 190 beats per minute

Estimating the Target Heart Rate

There are a variety of ways to estimate the target heart rate. An easy method would be multiplying the maximum heart rate with the level of intensity you intend to pursue.

Example:

If the HR_max 190 beats per minute, and that person is simply starting out, we can assume that the level of intensity belongs to the low intensity (around 60-70% of the HR_max)

To compute for the lower heart rate:

190 bpm x 0.60= 114 beats per minute

To compute for the upper heart rate:

190 bpm x 0.70= 133 beats per minute

Therefore, the range of the target heart rate of that person for a low intensity workout is between 114 up to 133 beats per minute.

Using This Information

A heart rate monitor can do all the progress tracking for you. You can set a specific range of your desired heart rate (target heart rate) to make sure you are not over or under training. A heart rate monitor could also determine the period it takes for you to reach your target heart rate and the length of time it takes for the heart rate to return to normal after training.

Working out gradually and within the specified limits is a lot better than overexertion. It improves circulation especially the pumping action of the heart. In the long run, the resting heart rate decreases as because of the optimal heart function.