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How Hard Should I Exercise?
Studies show that to achieve the benefits of aerobic exercise, it is necessary to
work out hard enough to raise your heart rate to a certain minimum level, called
the “training zone.” Your training zone depends on your age and level of fitness.
Refer to Diagram 6 to determine your training zone. Keep in mind that this zone
is an approximation, to be used as a guideline—individual heart rates vary
according to several physiological factors. To determine your training zone, or
target heart rate, find your age and fitness level on the diagram, and then find
the line where they intersect. For example, if you are 35 years old, your training
heart rate at the intermediate fitness level is 157 beats per minute. Remember
this number—this is the pulse rate you should try to maintain as you work out.
To determine your heart rate, take your pulse at a place that you can reach
easily and comfortably while you exercise. Typical places for measuring heart
rate are directly over the heart on the left side of the chest, on either side of the
neck, over the temple, or on the thumb side of either wrist. Wherever you
measure your pulse, make sure that you use your index and middle fingers—
not your thumb. Your thumb has a strong pulse which can affect your heart rate
reading.
Diagram 6
Training zones
200
190
180
170
160
150
140
130
120
110
100
90
80
757065605550454035302520
YOUR AGE
YOUR HEART RATE
200
195
190
185
180
175
170
165
160
155
150
145
100% Maximum Attainable Heart Rate
180
175
171
166
162
157
153
148
144
139
135
131
90% Maximum Attainable Heart Rate
140
136
132
128
123
145
149
153
157
162
166
170
Advanced
Intermediate
70% Maximum Attainable Heart Rate
115
112
108
105
102
119
123
126
130
133
136
140
Beginner
120
117
114
111
108
105
102
99
96
93
87
60% Maximum Attainable Heart Rate
90
85% Maximum Attainable Heart Rate
Once you locate your pulse, look at a clock with a second hand, and count the
beats for six seconds. Multiply that number by 10 to determine the total number
of beats per minute. For example, if you count 14 beats over six seconds, the
total number of beats per minute is 140. Compare the total number of beats with
your training zone as identified in Diagram 6. If necessary, increase or decrease
your activity to bring your heart rate into your training zone. You can regulate
how hard you (and your heart) work by choosing different effort levels.
Remem-
ber—your heart rate is the definitive measure of how hard you are working.