What is target heart rate and how do you calculate it?
What is heart rate:
The number of times your heart beats per minute (bpm)
The more efficient your heart, the lower your resting heart rate
Normal ranges: 60 – 100 bpm
What are safe ranges of heart rate when exercising?
For cardiovascular endurance training, you want to be between 60-80% of your maximum heart rate:
Maximum heart rate calculation: 220 – your age
Maximum heart rate * .60 = 60% of max heart rate
Maximum heart rate *.80= 80% of max heart rate
Age | 60% of max heart rate | 80% of max heart rate |
30 | 114 | 152 |
40 | 108 | 140 |
50 | 102 | 136 |
60 | 96 | 128 |
70 | 90 | 120 |
80 | 84 | 112 |
90 | 78 | 104 |
How do you measure your own heart rate?
Set a timer for 1 minute. Feel the pulse on the inside of your wrist and count the beats you feel against your fingers until the timer goes off.
If you have a hard time feeling your pulse, you can use a fitbit or a pulse oximeter on your finger to measure it for you.
If you are taking medications which affect your blood pressure and heart rate, your heart rate may not respond traditionally to exercise. Get help from a medical professional to monitor your response to exercise. Call 734-735-2421 to speak with a physical therapist about safe exercise.
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