How to Calculate Target Heart Rate

Exercising in a correct heart rate zone helps reap maximum health benefits. The rate at which your heart beats in a minute, when you are at rest, is called your 'resting heart rate'. Your heart rate increases during exercise because the heart has to work faster and harder as the organs demand more blood and oxygen. Let us first take a look at the normal heart rate.

Normal Heart Rate and Heart Rate During Exercise

Heart rate is measured in Beats Per Minute (bpm). Normal (or resting) heart rate range for children above 10 and adults is 60-100 bpm. Normal heart rate indicates normal functioning of heart. A healthy heart beats slowly (less number of times) while supplying required blood to the body. A damaged heart has to work harder (beat fast) to meet the demand of the body. You may take a look at the resting heart rate chart on buzzle to get a better idea of good, average, above average and excellent heart rates for men and women. Since the question how to determine your target heart rate is lingering in your mind, here is the target heart rate formula for you.

Target Heart Rate for Women and Men

High heart rate during exercise indicates that the heart has to work faster than normal. The capacity of the heart is limited. If the heart starts racing beyond certain limit, it may go into fibrillation. When you work with high intensity, you feel breathless, you are not able to talk. Forcing the heart to beat faster than its capacity can prove to be life-threatening. The heart rate during exercise, with which you can reap maximum health benefits without damaging the heart is called 'target heart rate during exercise'. The simplest way to know your target heart rate during exercise is to use the age adjusted formula to find out your maximum heart rate and then determine the target heart rate zones according to your capacity and goal. First, take a look at the maximum heart rate (MHR) formula:

• MHR for women = 226 - age
• MHR for men = 220 - age

Healthy men and women can use this formula to know their individual MHR. Or, one can perform a stress test on a treadmill and calculate the actual possible maximum heart rate during exercise. It is always better to perform the stress test in the presence of a medical practitioner.

Experts have determined the target heart rate zones during exercise. Athletes and sports persons exhibit comparatively low resting heart rate as their heart, lungs and body are toned. Their heart is very healthy. The resting heart rate for male athletes is between 49-57 bpm while female athletes have resting heart rate between 54-60 bpm. Athletes have to undergo endurance training. They can exercise with very high heart rate, at about 80 to 90% of their MHR or even at about 90-100% of their MHR for a short while. Working with such a high heart rate is a part of circuit training and it is called working in 'anaerobic zone' or 'red line zone' respectively. They work in these zones after consulting their physicians and physical trainers.

Common men and women cannot work in these high heart rate zones. They have to work in aerobic zone or healthy heart zone. Beginners or obese or those who are not used to exercise are advised to work with 50 to 60% of the MHR. This zone is called 'healthy heart zone' for exercise. This is described as working with low intensity. Working with less than 50% of your MHR may not offer any health benefits of the exercise. But working in healthy heart zone can be helpful for maintaining weight or losing weight if accompanied by balanced diet. This is the safest and the best zone to work out in. If the question 'how to calculate target heart rate for weight loss' is bothering you, then, leave it aside. Depending upon your original weight, exercise habits, health etc., you may work in the 'fitness zone', i.e. at a target heart rate of about 60 to 70% of your MHR. This will help you lose weight and it will promote fast reduction of fat. Working at about 70 to 80% of MHR is referred to as working in an aerobic zone. Athletes do work in this zone.

Those who are not used to exercise should slowly increase the intensity and gradually step into the next target heart rate zone. Women exhibit a slightly higher resting heart rate. The target heart rate during exercise may vary from person to person depending upon the age and the overall health. Those diagnosed with certain diseases and those who are on medicines should consult their physicians regarding the target heart rate during exercise. Diseases can affect the strength of the heart and medicines can also affect the heart rate.

Now that you know about the target heart rate and heart rate zones, you can improve your performance during exercise. Regular exercise is essential to lead a healthy life, but exercising with healthy heart rate is essential to maintain heart health and to reap maximum health benefits of the exercise.