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MONITORING YOUR HEART RATE:
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American
Heart Association (AHA) defines this target as 60%-75% percent of your maximum heart rate. Your maximum heart rate may be roughly calculated
by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from one person to
another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40 year-old is 180
bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety on next page.
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main
artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per min-
ute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to ac-
curately track your progress as it relates to better fitness. During your first several months of exercising, the AHA recommends aiming for the lower
part of the target heart rate zone-60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are in top physical condition. Exercising
below 60% of your maximum will result in minimal cardiovascular conditioning. Check your pulse recovery rate – If your pulse is over 100 bpm five
minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your cur-
rent fitness level. Rest and reduce the intensity next time.
(MHR)=Maximum Heart Rate
(THR)=Target Heart Rate
220-age=maximum heart rate (MHR)
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as
follows:
220-30=190
190 x .60=114 (low end or 60% of MHR)
190x.75=142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142
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