Target Heart Rate Chart

Heart rate is measured in Beats Per Minute (bpm). The number of times your heart beats in a minute is your heart rate. Heart rate helps assess the health of a person. Resting heart rate is the rate at which your heart beats, when you are resting or relaxed. The normal resting heart rate for an adult can be between 60-100 bpm. You must have noticed the significant increase in your heart rate during exercise. Athletes, sportsmen and even common people need to know the desired range of heart rate during exercise, called target heart rate zone. They need to know what should be the safe heart rate during exercise so that they can enjoy maximum benefit of the workout without damaging the health of the heart.

Maximum Heart Rate

If you work or exercise beyond your capacity, it increases pressure on your heart. When your heart pumps sufficient blood to all organs of the body, or when your heart works efficiently, all body systems work perfectly. During exercise, the heart rate increases since the heart has to pump more blood as per the demand of oxygen from body parts. As your body requires more oxygen, the heart has to work faster. Therefore, the heart rate (HR) increases. The maximum number of times your heart can contract (without getting damaged) in a minute is your Maximum Heart Rate (MHR). Theoretically, MHR can be calculated by subtracting your age from 220, if you are a male. Women need to subtract their age from 226 to get the MHR. But MHR depends upon various other factors like overall health, age, lifestyle, etc. It varies mainly according to the age. MHR can also be determined by actually measuring it during an exercise test.

MHR is used to determine the target heart rate during exercise. The exercise should offer you maximum health benefits. It should strengthen your lungs and heart, it should not prove harmful for your health. So, you need to find out your MHR first and then it will help you determine the appropriate training zone. Find out your resting heart rate first. It will help you calculate the target (safe) heart rate during exercise.

Target Heart Rate

If you exercise at around 50 to 60% of the maximum heart rate, you are said to be exercising in 'healthy heart zone'. Such type of exercise is not described as 'intensive'. While working in 'fitness zone', you exercise at about 60 to 70% of your MHR. Those who undergo endurance training, work in 'aerobic zone' with 70 to 80% of MHR. Working with a high heart rate, of about 80 to 90% of MHR, is a part of circuit training. Here, you are said to be working in 'anaerobic zone'. For short burst of intervals during workouts, one can work at 90 to 100% of MHR. This zone is called 'red line zone' and it indicates that your heart is beating with highest possible speed. Now that you have got an idea about the target heart rate, here follow important charts for men and women.

Target Heart Rate Chart for Women Age Target Heart Rate Zone for Weight Loss (70-80%) Average Maximum Heart Rate (100 %) 20 years 144-165 BPM 206 BPM 25 years 141-161 BPM 201 BPM 30 years 137-157 BPM 196 BPM 35 years 134-153 BPM 191 BPM 40 years 130-149 BPM 186 BPM 45 years 127-145 BPM 181 BPM 50 years 123-141 BPM 176 BPM 55 years 120-137 BPM 171 BPM 60 years 116-133 BPM 166 BPM 65 years 113-129 BPM 161 BPM

Target Heart Rate Chart for Men Age Target Heart Rate Zone for Weight Loss (70-80%) Average Maximum Heart Rate (100 %) 20 years 140-160 BPM 200 BPM 25 years 137-156 BPM 195 BPM 30 years 133-152 BPM 190 BPM 35 years 130-148 BPM 185 BPM 40 years 126-144 BPM 180 BPM 45 years 123-140 BPM 175 BPM 50 years 119-136 BPM 170 BPM 55 years 116-132 BPM 165 BPM 60 years 112-128 BPM 160 BPM 65 years 109-124 BPM 155 BPM

I hope you would use the above target heart rate chart to reap the benefits of exercise. Although, it is said that during exercise, one should stay within 50 to 85% of his/her MHR, only well-trained athletes can work with 85% of their MHR. It requires intensive training to work with such a high heart rate. So, keep a track of your heart rate. It will help you maintain the health of your heart and stay healthy.