13
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
subtracting 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 14.
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 taking 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 rec-
ommends 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 maxi-
mum 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.
