- Maximum Heart Rate
Your maximum heart rate is the fastest and hardest your heart can pump without going into fibrillation (a potentially dangerous irregular heart rhythm when your heart might not efficiently pump blood to your body), or the fastest that your heart can beat when doing activity. The simplest way to measure your maximum heart rate is to subtract your age from 220.
Maximum heart rate = 220 – age
- Target Heart Rate
Any adult with an existing medical condition such as heart disease, asthma, high blood pressure and/or diabetes should talk with their doctor before beginning any exercise program.
A healthy, but out of shape adult, might start with a 15-minute brisk walk every day. Add 5 minutes to your walk every 5-6 days. Your goal should be a 30-minute brisk walk 3-4 times a week.
Target Heart Rate- Advisory
Target heart rate is what you want to reach in order to exercise your heart. Your range is based on age and gender.
You should consult with your doctor before beginning any new exercise program and/or attempting to exercise within your target heart rate if:
You are 40 years old or over
You are overweight
You have any respiratory or heart problems
You have any circulatory problems
You are on any medication that might interfere with your ability to exercise
Your target heart rate is the ideal intensity level at which your heart is being exercised but not overworked. To determine your target heart rate, find your maximum heart rate, then take a percentage of it (60 to 85 percent, depending on fitness level).
Example – in this case you want to raise your heart rate to 60% of you maximum heart rate.
Let’s say you are 50 years old. 220-50 = 170.
So, 170 beats/minute is your maximum heart rate.
Now, you want to begin an exercise program and are going to try to reach 60% of your maximum heart rate.
170 x .6 = 102 heart beats/minute is your goal.