Your target heart rate is the range of values for how fast your heart should be beating when you exercise.
You can use a percentage range to help you determine how effective your workout is when you are in the target heart rate zone.
Each person has a different target heart rate range.
According to Harvard University, “If you don’t exercise regularly, you should check with your doctor before you set a target heart rate.
Some medications—particularly beta-blockers—can lower your heart rate.
Your doctor can help you set realistic goals.”
So, the important thing to remember here is that these numbers are different for everyone.
If you are healthy enough for regular unmodified exercise you can use various charts online for reference to determine these ranges.
It’s always good to use information from verified sources such as universities or well known medical organizations.
How to Find Your Target Heart Rate
Check your resting heart rate.
Count your pulse at the radial artery (the pulse point on the back or thumb side of the wrist just behind the thumb) for 60 seconds.
Do this when you are sitting and relaxed.
This is your resting heart rate.
How To Find Your Target Heart Rate:
According to the CDC (Centers For Disease Control), “For moderate-intensity physical activity, your target heart rate should be between 64% and 76% of your maximum heart rate.
You can estimate your maximum heart rate based on your age.
To estimate your maximum age-related heart rate, subtract your age from 220.
For vigorous-intensity physical activity, your target heart rate should be between 77% and 93% of your maximum heart rate.”
Focus On More Than The Number
Learn these values for target heart rate but always focus on a safe workout.
Use good technique in training or sports you participate in.
Don’t get overly focused on reaching your target heart rate in every workout.
Realistically sometimes your heart rate will be lower, and sometimes it will be higher.
Push yourself as appropriate for the activity that you are doing.
Quality over the number.
It is a good general recommendation for cardiovascular fitness.
Signs That You Are Getting A Great Workout
There are plenty of ways to monitor the quality of your workout.
If you are doing cardio you will have an elevated respiratory rate.
You might be sweating.
You might feel the burn if you are lifting weights or doing strength training.
Also looking at progress indicators.
Great Ways To Measure Progress
Improving the time, it takes to walk or jog a mile.
Count the number of pushups you can do in 30 seconds.
Get your first pull up.
Hike farther than you did last time.
Swim further than last time.
Loss of inches on your waist.
Improved performance in sports.
It is useful knowledge understanding your normal range for resting heart rate, maximum heart rate, and target heart rate.
This can help you with fitness goals but also to be more knowledgeable about your health.
Being aware of these values can tip you off if you ever have an unusually low, high, or irregular heart rate because you will have some experience at checking your pulse.
The Truth About Trackers
You can use fitness bands, fitness trackers, apps, or even gym machines that claim to measure heart rate.
Understand this: these are tools that are often general estimates of your heart rate.
In many cases, the value is not customized to your height and weight on many gym machines.
It is often better to count your own pulse rate.
That said these tools can provide a general idea of where you are at as well as fun, accountability, and motivation.
These are the basics for working with your target heart rate in health and fitness.
Practice monitoring this rate is an excellent way to gauge progress in your health and fitness journey.
Level up your fitness today using target heart rate zones.