Know Your Target Heart Rate and Its Importance

First Things First

Before you learn how to go about calculating your target heart rate, you will first need to know what your resting heart rate is because it's just as important. When you are at rest and not doing any kind of strenuous activity, the number of times your heart beats per minute is your resting heart rate. The best time to check it is in the morning after a good night's rest, before you get out of bed.

The resting heart rate for children aged 10 years and older, and adults (seniors included) is about 60 - 100 beats per minute, while that of athletes and physically fit individuals is about 40 - 60 beats per minute.

The Sweet Spot

Knowing your target heart rate helps you hit that sweet spot when training, and can let you know if you're working too hard or not hard enough. Once you know your resting heart rate, you're ready to determine your target heart rate.

• To check your resting heart rate, use the tips of your first two fingers (don't use your thumb) to take your pulse on the inside of your wrist, on the thumb side.
• Press lightly over the blood vessels on your wrist and count your pulse for 10 seconds, then multiply by 6 to get your beats per minute.
• You want to stay between 50 - 85% of your maximum heart rate. This range is your target heart rate (or target training zone).

What Are Your Numbers?

So far we've covered your resting, target, and maximum heart rates, but what is the latter? Your maximum heart rate is a theoretical value that can be calculated by subtracting your age from 220, i.e., (220 - age) = max Heart Rate.

Staying within the recommended training zone, which as we've mentioned above is around 50 - 85% of your maximum heart rate, will provide you with all the benefits of the exercise without any risks, and that's what we want, right?

This table shows estimated target heart rates relative to the maximum heart rate for different ages. These figures are averages, so use them as general guidelines.

It is important to note that if you are on high blood pressure medication, you should consult your physician to find out if you need to use a lower target heart rate, since few of them lower the maximum heart rate and thus the target zone rate.

Interpreting The Numbers

So now you have all the information you could possibly need, but just what do the numbers mean? If your heart rate is too high, you’re straining and should slow down. If it’s too low, and the intensity feels “light” or “brisk,” you may want to push yourself to exercise a little harder.

Aim for the lower range of your training zone, i.e., 50%, and gradually build up to the higher range, i.e., 85%. After six months or more, you may be able to exercise comfortably at up to 85% of your maximum heart rate.

For your safety, especially if you have a heart condition or are in cardiac rehabilitation, consult a healthcare professional about what exercises you can engage in, what your target heart rate should be and whether you need to be monitored during physical activity. This will also help you to choose the type of physical activity that is appropriate for your current fitness level and health goals, because some activities are safer than others.