Finding your target heart rate

When you work out you want to work out at your target heart rate zone. This will help you to determine if you are working out too little or too much. As a trainer I would find that clients would think that they were working out at their target heart rate on their own but when I would take them out on a work out they would find that they were not pushing themselves hard enough.    In order to figure out what your target heart rate is you first need to figure out what your maximum heart rate.

Step 1) How to calculate maximum heart rate

For males take 220 and subtract your age (220-33=187)

For females take 226 and subtract your age (226-33=193)

This equals your maximum heart rate.

Step 2) Next determine what your resting heart rate is.  To get your resting heart rate all you need to do is take your pulse for 1 minute when you first wake up in the morning.  It is best to take your pulse 2 to 3 days in a row so you can get an average heart rate.  The average resting heart rate for adults 18 and older is 60-100 beats per min.  The best places to find your pulse are the wrist and neck.

For the example I will use 70 for the resting heart rate.

Step 3) Now that you have your resting and maximum heart rate subtract them.

Male 187-70=117

Female 193-70=120

Step 4) Depending on how hard you want to work out depends on where you need your target heart rate.  If you are having a moderate workout you need to be 50-70 percent of the maximum heart rate. For a more vigorous workout you need to be 70-85 percent of maximum heart rate.

How to calculate:

Male 117x 0.50+70=128 bpm moderate workout

Male 117x.85+70=169 bpm vigorous workout

Target heart rate is between 128-169 bpm

Female 120x.50+70=130 bpm moderate workout

Female 120x0.85+70=172 bpm vigorous workout

Target heart rate is 130-172 bpm

Now during your workout stop and take a “quick” break a take your pulse for 15 seconds and time that by 4 and see if you are at your target heart rate.