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Article Series: Heart Health
I Want A Healthy Heart!
What
is Your Target Heart Rate?
When it comes to aerobic exercise, you need
to make sure that you get your heart just the right amount
of activity. While many people think they need to push themselves
to the limit, the reality is that you will do your heart a
favor by staying within your target heart rate.
Target
heart rate is the rate your heart has to beat in order
to perform between 60-80% of its maximum capacity. Going above
80% can put too much strain on your heart and cause you to
go into anaerobic activity. Exercising below 60% will not provide
your heart with the benefits of aerobic activity.
So
how do you calculate your target heart rate? With a few
of your basic math skills you can calculate it quickly. Start
with the number 220 and subtract your age (220-your age = x).
For our purposes, we’re going to use the example of a 30 year
old. So 220-30 = 190. But we’re not done yet!
Now take the result of that first step and multiply it by
.6. This will give you the lower limit of your target heart
rate. For our 30 year old, the calculation would be: 190 x
.6 = 114. If you were to get a remainder, you can just round.
We can’t measure a fraction of a beat.
For the next step you need to take the original number you
calculated and multiply it by .8. For example: 190 x .8 = 152.
That gives you the upper limit of your target heart rate.
So, if you were 30 years old, your target heart rate would
be between 114 and 152 beats per minute. You can use this calculation
to make sure you’re staying in the right zone during your exercise.
It’s a good idea to take your pulse every ten minutes are so.
If you’re pulse falls below your target range, you can step
up your exercise. If it’s too high, you can slow down.
The activity it will take for you to stay in your target heart
rate zone will depend on your body. For some people a brisk
walk can do this. For other people, it takes jogging or running
to increase the heart rate this much.
And still for others any type of movement will get the heart
rate up. And as your fitness level improves, you’ll find that
you have to work harder to keep your heart within the range.
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by SolveYourProblem.com
: 2008
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