16
17
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise
workout, it is important to work within your target heart rate
zone. The American Heart Association (AHA) defines this target
as 60%-75% percent of your maximum heart rate.
Your maximum heart rate may be roughly calculated by subtract-
ing your age from 220. Your maximum heart rate and aerobic
capacity naturally decreases as you age. This may vary from one
person to another, but use this number to find your approximate
effective target zone. For example, the maximum heart rate for an
average 40 year-old is 180 bpm. The target heart rate zone is
60%-75% of 180 or 108-135 bpm. See
Fitness Safety
on page 16.
Before beginning your workout, check your normal resting heart
rate. Place your fingers lightly against your neck, or against your
wrist over the main artery. After finding your pulse, count the
number of beats in 10 seconds. Multiply the number of beats by
six to determine your pulse rate per minute. We recommend tak-
ing your heart rate at these times; at rest, after warming up, during
your workout and two minutes into your cool down, to accurately
track your progress as it relates to better fitness.
During your first several months of exercising, the AHA recom-
mends aiming for the lower part of the target heart rate zone-60%,
then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum
heart rate may be too strenuous unless you are in top physical
condition. Exercising below 60% of your maximum will result in
minimal cardiovascular conditioning.
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 med-
ication, 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 appro-
priate 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)
30 year-old (THR) Target Heart Rate would be 114-142.
See Table below 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
