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100%
85%
75%
60%
Serious
athletic
training range
Cardiovascular
conditioning
range
Fat burning
range
20 25 30 35 40 45 50 55 60 65
AGE
200
195
190
185
180
175
170
165
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155
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166
162
157
153
149
145
140
136
132
150
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111
108
105
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93
TARGET HEART RATE ZONE
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 minute. 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 accurately
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 pro-
gressing up to 75%. According to the AHA, exercis-
ing 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 exercis-
ing, or if it’s higher than normal the morning after
exercising, your exertion may have been too stren-
uous for your current fitness level. Rest and reduce
the intensity next time.
Fitness Safety The target heart rate chart indi-
cates average rate zones for different ages. A
variety of different factors (including medication,
emotional state, temperature and other conditions)
can affect the target heart rate zone that is best for
you. Your physician or health care professional can
help you determine the exercise intensity that is
appropriate for your age and condition.