How can you accurately measure the intensity of your exercise? Your target heart rate can help you keep track!
Target heart rate zones are based on age, with a maximum heart rate of about 220 beats per minute for young adults. For example, the maximum target heart rate for a 52-year-old is 168 beats per minute. This number represents the upper limit of what a heart can withstand during activity.
First, let’s look at your baseline heart rate.
This is the number of times per minute your heart beats when you are resting. You can check this first thing in the morning after a good night’s sleep – before you grab your first cup of coffee!
For most adults a resting heart rate between 60 to 100 beats per minute is considered normal. Some medications affect heart rate, meaning you may have a lower maximum heart rate and target zone. If you have a heart condition or take medication, ask your healthcare provider what your heart rate should be.
What’s your maximum heart rate?
Your maximum heart rate is about 220 minus your age. Using the chart below from the American Heart Association, choose the age category closest to yours and read across to find your target heart rates according to exercise intensity. The numbers are averages, so use them as a general guide.
The American Heart Association’s heart rate chart below
| Age | Target HR Zone 50-85% | Ave Max HR, 100% |
| 20 years | 100-170 beats per minute (bpm) | 200 bpm |
| 30 years | 95-162 bpm | 190 bpm |
| 35 years | 93-157 bpm | 185 bpm |
| 40 years | 90-153 bpm | 180 bpm |
| 45 years | 88-149 bpm | 175 bpm |
| 50 years | 85-145 bpm | 170 bpm |
| 55 years | 83-140 bpm | 165 bpm |
| 60 years | 80-136 bpm | 160 bpm |
| 65 years | 78-132 bpm | 155 bpm |
| 70 years | 75-128 bpm | 150 bpm |
What’s your target heart rate zone?
What should your heart rate be when you’re working out? This depends on your target – whether you want to lose weight or aim to maximize your workout.
The American Heart Association suggests moderately intense exercise is about 50-70 percent of your maximum heart rate.
High-intensity activity is 70-85 percent.
Once you have a target you can monitor your heart rate to make sure you’re in the zone. Periodically check your pulse throughout your workout or wear an activity tracker.
What if your heart rate is too high or too low ?
If during your exercise session your heart rate is too high, slow down, you’re pushing too hard. If your heart rate is too low, you may want to push yourself to exercise a little harder, especially if you’re trying to lose weight.
If you’re just starting out on your exercise regime, go for the lower range of your target zone (50 percent) and gradually build up. In time, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate.
https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
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