How to Calculate and Use Your Training Heart Rate

By eHow Sports & Fitness Editor

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The American College of Sports Medicine recommends that your pulse reach 55 to 90 percent of your maximum heart rate when you exercise. Here's how to calculate and use your training heart rate.

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Instructions

Difficulty: Easy

Things You’ll Need:

Heart Rate Monitors
Pulse/heart Monitors
Stopwatches

Calculate Your Training Heart Rate Range

Step1

Subtract your age from 220. (Example for a 28-year-old: 220 - 28 = 192.)

Step2

Multiply the result by 0.55 to determine 55 percent of your estimated maximum heart rate. (For a 28-year-old: 192 x 0.55 = 105.6, or approximately 106 beats per minute.) This is the low end of your training range, or the slowest your heart should beat when you exercise.

Step3

Multiply the result from step 1 by 0.90 to calculate 90 percent of your estimated maximum heart rate. (For a 28-year-old: 192 x 0.90 = 172.8, or approximately 173 beats per minute.) This is the high end of your training range, or the fastest that your heart should beat when you exercise.

Step4

Use your answers from steps 2 and 3 to determine your training heart rate range. (A 28-year-old's training range is 106 to 173 beats per minute.)

Monitor Your Training Heart Rate When Exercising

Step1

Stop exercising, and use your index and middle fingers together to count the number of beats at your wrist or neck for 15 seconds. (Your thumb has a light pulse, which might confuse the count if you use it instead of your fingers.)

Step2

Multiply this number by four. This is your beats per minute.

Step3

Compare your beats per minute to the low and high ends of your training heart range. Is your heart rate within your training range? Do you need to exercise harder? Do you need to slow down?

Tips & Warnings

You can purchase a pulse or heart monitor for a more accurate heart rate measurement.
If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

Comments

Anonymous said

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on 1/13/2006 If you are non-athletic person, take it slow, maybe you feel 55% - 70% for 15 minutes in the walking machine is not doing anything to the fat in your tummy, but it helps you to get into shape. Do at least 30-45 minutes of exercise 3-4 times a week (try changing machines every 10-15 minutes). After 2 weeks, If you feel you can do more, you should go to the next level and try 70% to 80%, it'll give you an aerobic work out and you'll feel a more toned body in 2 or 3 weeks. Again, take it slow!

Anonymous said

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on 11/22/2005 55% is fairly low for aerobic conditioning. Also, there are more accurate formulas available for maximum heart rate than the 220-Age formula.

Anonymous said

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on 11/22/2005 Fifty-five and ninety percent of your maximum heart rate are the extreme minimum and maximum rates for an aerobic workout, but a better average to shoot for is 75-80%. Ninety percent should be reserved for athletes in training.

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