How to Calculate Your Optimum Heart Rate

If you want to get the most out of your workout, it's worth figuring out your optimum heart rate. Typically it's a heart-rate zone, and a percentage of your maximum heart rate. Here's how you calculate optimum heart rate.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• a heart-rate monitor
• the ability to find and take your pulse

1. First, calculate your maximum heart rate. To do so, subtract your age from 220.

2. Your optimum heart rate, the sweet spot for your workout, is about 50 to 80 percent of your maximum heart rate.

3. For example, if you're 34 years old, your maximum heart rate is 186 heartbeats per minute. Fifty percent of that is 93, and 80 percent is about 149.

4. While you're exercising, take a moment to check your pulse. If you have a heart monitor, the beats-per-minute number will show up on the screen. If you do not have a monitor, take your pulse for one minute and count how many times it beats. This is your beats per minute. If you are outside the target zone, consider making your workout more or less strenuous.

Tips & Warnings

• If you have health problems, consult a physician before engaging in any strenuous exercise.

Resources

• Calculate target heart rate