Things You'll Need:
- Heart rate monitor (optional)
- Track (optional)
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Step 1
Participate in a stress test administered by your physician to measure your maximum heart rate (MHR). Individual MHRs can vary by as much as 15 beats per minute depending on age and genetics. Your MHR will decrease an average of one beat per year as you age unless you maintain a consistent level of fitness. You will need your MHR to find your target heart rate zones.
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Step 2
Estimate your MHR instead of doing a physician's stress test by using the Sally Edwards formula. For males, perform this calculation: 210 – half your age – 1% your total body weight + 4. Females use this formula: 210 – half your age – 1% your total body weight + 0. The resulting number is your maximum heart rate.
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Step 3
Conduct a home stress test to calculate your maximum heart rate. Walk four laps around a track as fast as you can at an even pace. When finished, take your pulse or read your heart monitor to ascertain your heartbeats per minute. If you are in poor shape and rarely exercise, add 40 beats per minute to the total. If you are in fair shape and exercise moderately at least three times a week, add 50; if you are in good shape and exercise vigorously several times a week, add 60.
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Step 4
Multiply your maximum heart rate by the percentage of intensity at which you exercise. For example, if your MHR is 150 and you exercise at 50%, then your heart rate zone for that level of intensity is 75 beats per minute. Perform the same calculation for the percentage of intensity at which you want to exercise to improve your fitness. Then, during your workout, repeat the steps to calculate your MHR and determine if you are working within your target zone.
