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Your Target Workout Heart Rate

You’ve heard people talk about measuring your resting and target heart rate zone when it comes to exercise. In this article, I’ll show you how to measure both and why it’s important to know your target heart rate zone before you start training.

Your resting heart rate should be measured when you wake up in the morning. It’s best to measure your heart rate before you get out of bed, so have a watch, stopwatch, or clock handy next to your bed. To find your pulse you have two options, the radial artery which is below your wrist on the side of the thumb. The second option is to use the carotid artery in your neck, located under your jawbone. You must use the correct fingers to take your pulse, as your thumb has a slight pulse and can be confusing when taking your pulse. You must use your index and middle fingers.

You must count the number of beats that occur within 60 seconds. You can either count for the full 60 seconds or count for 30 seconds and multiply the number by two. Some people just count 15 seconds and then multiply the result by four, but I don’t think that gives you a sufficiently accurate beat count. Great, now you know your resting heart rate.

The target rate gives you a lower and upper limit value for your working heart rate range. The American College of Sports Medicine recommends that this zone be between 55 and 90 percent of your maximum heart rate when exercising. So let’s see how to calculate these numbers. Take a look at the formula below. Please note that although the formula is quite accurate, for some people it might deviate a bit.

Maximum heart rate = 220 minus your age.

For example, your age is 27. 220 – 27 = 193 will be your maximum rate.

Now, to find your target heart rate zone, you need to multiply your max rate by the low and high zone percentages. Recall that the percentages for the low and high zones were 55 and 90%.

193 x 0.55 = 106 will be your low target rate.

193 x 0.90 = 173 will be your high end target rate.

To make sure you get a good workout, you’ll want to make sure your heart rate stays above the low target rate. At the same time, you don’t want to increase your heart rate beyond the maximum target rate. You don’t want to race your heart beyond its maximum heart rate because that will put unnecessary pressure on your heart and you will push your body to its limits. Additionally, staying within the target range will help you burn the most calories during your activity.

I hope you found this article interesting and that it helps you achieve your calorie reduction goals during your workout.

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