Exercise and Target Heart Rate

Exercise and Target Heart Rate  

The fitness world is full of exercise gadgets, some good, but many more trouble than they are worth. Regardless of what shape you are in, one device you might find useful is a heart rate monitor.

The key to cardiovascular fitness is getting a good but safe aerobic workout. Heart rate monitors, which monitor your heart rate while you exercise, can help you do that with ease. They range from relatively simple devices that show at a glance how many times per minute your heart is beating, to devices that record such information as how long you were exercising at your target heart rate.

Although target heart rates might seem too complicated for beginners, it's important information to know regardless of your fitness level, says the American Council on Exercise.

Here's a simple way to determine your maximum and target heart rates: Subtract your age from 220 to figure out your maximum heart rate. For instance, if you are 35, your maximum heart rate is 185 beats per minute. Your target heart rate is 50% to 85% of that number, or 93 to 157 beats per minute. These numbers are based on a healthy adult.

Feel the pulse

Photo of a senior woman checking the heart rate monitor on her wrist while walking
Checking your heart rate during your workouts can help you stay in your target range.

Now that you know what your target heart rate should be, you can calculate your heart or pulse rate using a watch. To take your wrist, or radial, pulse, hold 1 hand in front of you palm upward. Gently place the index and middle fingers of the other hand near the thumb-side of the wrist to feel the pulse. You should not need to press hard to feel the pulse. It is generally better to check the radial pulse, but if for some reason you need to check your neck, or carotid pulse, be sure to check only 1 side at a time, and never press hard. Count the beats for 10 seconds, then multiply this number by 6 to give you the beats per minute.

This method is fine for many exercisers. If you like the idea of having that information instantly available in the middle of a workout, you might want to invest in a monitor.

Heart rate monitors aren't as precise as an EKG test, but they can be quite accurate. The most economical models have 2 parts: a small transmitter mounted on a belt that wraps around your chest, and a wristwatch-like device that displays the numbers. There are no wires; the watch-like monitor picks up electromagnetic signals from the transmitter.

Getting feedback

Whether you walk, jog, run, bicycle or use stationary bikes, rowers, or ski machines, you can see some real benefits. Concrete feedback on your progress is important reinforcement when you exercise. You'll find, for example, that over time you'll be able to perform longer within your target heart rate range. You'll also notice that as you become more fit, you can perform some tasks at a lower heart rate, or run even farther or faster at the same heart rate.

Too many beginners push too hard. They think exercise has to hurt, and they'll work out at a pace that's impossible to maintain. A monitor enables them to establish limits so they don't overdo it.

If you are a newcomer to exercise, check with your health care provider before starting a fitness program. Your provider also can help you determine what target heart range is best for you, based on your health.

Run up your pulse

Your heart rate will vary depending on what type of exercise you are performing. For instance, weight training can get your heart rate up to about 70% of maximum. It won't stay that high for long, because lifting weights isn't a constant effort.

On the other hand, people who ride stationary bikes can generally maintain 75% of their target heart rate for about 30 minutes of a 40-minute workout.

Well-conditioned runners also will typically maintain a high heart rate for extended periods, approaching 80% to 85% for miles at a time.

 
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