Determine Your Target Heart Rate for Exercise

If you’re like most people, you’ve probably heard that you should be exercising within a target heart rate, yet you don’t know what that number should be. Or, maybe you’re relying on a heart rate device that is using an outdated formula to calculate target heart rate. This may mean that you might be working too hard when you exercise. To dispel the confusion, here’s how to calculate your target heart rate for exercise:

Multiply your age by 88% (0.88). Subtract that number from 206. Your target heart rate should be within 65 to 85 percent of that number.

So, here’s how it would work for a 40-year old person:

40 multiplied by 0.88=35.2

206-35.2=170.8

170.8 multiplied by 0.65= 111.02 (the low end of the target heart rate range)

170.8 multiplied by 0.85=145.18 (the upper end of the target heart rate range)

So a 40-year old’s target heart rate would be 111 to 145. If you have any health conditions you should check with your physician before beginning an exercise regime. The target heart rate should always be considered an estimated goal.

For more on fitness:
Is Walking Barefoot Healthier?
9 Ways Exercise Gets Better as You Go
Yoga Can Save Your Feet?

Michelle Schoffro Cook, MSc, RNCP, ROHP, PhD.

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

KS G.

12:27AM PDT on Jul 9, 2011

Thanks for the article.

send a green star

Barbara E.

7:38PM PST on Feb 26, 2011

thanx

Carmen B.

3:58AM PST on Feb 14, 2011

O o i have to learn a lot !

Quanta K.

9:01PM PST on Feb 13, 2011

thanks.

Ncl L.

7:57PM PST on Feb 13, 2011

Thanks!

Elise H.

2:07PM PST on Feb 13, 2011

Woah, I'm sorry, but if my heart rate is anywhere near 161bmp, I think it would explode. (I'm 18.)

This math doesn't work out at all.

Susan S.

10:13PM PST on Feb 12, 2011

One thing I have heard is that the fitter you are the faster your heart rate returns to normal after exercise.

Geetha S.

7:50PM PST on Feb 12, 2011

Interesting. Thanks for sharing.

anna l.

7:29PM PST on Feb 12, 2011

Useful information, good to know, thanks!

Jill O.

4:46PM PST on Feb 12, 2011

Why do we limit ourselves numerically instead of paying attention to what our body tells us? Be mindful when working your body and you will appreciate your vessel more.