The most accurate way to obtain your unique target heart zone is to undergo an exercise stress test. While you walk or run on a treadmill, measurements of your blood pressure and heart rate are recorded. From this, your particular maximum heart rate is measured and your target heart rate calculated.
A less exact way to determine your target heart zone is to determine an average based on your age. You can do that using our tool below:
If you want to know how the calculation is done, here are the steps. You might want to print this out for future reference.
|Steps||Example:Someone who is 35 years old|
|1. Subtract your age from 220. This is your maximum heart rate.||220-35 = 185|
|2. Multiply your maximum heart rate by 0.5. This is the lower end of your target zone.||185 x 0.5 = 93|
|3. Multiply your maximum heart rate by 0.75. This is the upper end of your target zone.||185 x 0.75 = 139|
When you exercise, your heart rate should be between the lower and upper ends of your zone. In the example above, the person should keep his heart rate between 93 and 139 beats per minute while exercising.
Based on American Heart Association recommendations for calculating target heart rate.
Jeffrey Heit, MD, Internist with special emphasis on preventive health, fitness and nutrition, Philadelphia VA Medical Center, Philadelphia, PA. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
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