How to Find Your Target Heart Rate Zone

You know what your resting heart rate is. But did you know that when you exercize, you are supposed to keep your heart rate in a certain zone? It's quick and easy, and can help you learn to be heart-healthy!

Difficulty: Easy

Instructions

Things You'll Need:

• Pencil
• Paper
• (Optional) A calculator

1. There are a few formulas to this, but here is one that we will use.
   
   First, subtract your age from 220.
   
   Let's say that this person's is 20.
   
   220-20=200

2. Now we will find the lower end of your target heart rate zone. Take the number and multiply it by 55%, or .55.
   
   220-20=200
   200*.55=110
   
   This is the lower end of your range. To gain any cardiovascular benefit, you should reach at least this heart rate. For this person, it is 110.

3. Now let's calculate the higher end. Do the same as above, but this time multiply it by 85%, or .85.
   
   220-20=200
   200*.85=170
   
   The upper limit of your heart rate is 170 BPM. This isn't your maximum, but this is a good limit to stick to. In this case, it is 170.

4. There are various charts for what percentage of your maximum heart rate you should use for various forms of exercize. But if you want to keep it simple, try averaging the lower and higher ends of your heart rate.
   
   110+170=280
   280/2=140
   
   140 would be a good heart rate for this person to stick to.

5. If you want to actually calculate your maximum heart rate, simply subtract your age from 220.
   
   220-20=200.
   
   200 would be this person's maximum heart rate. They should NOT go this high!

[solutionsforu]

on 11/8/2009 Good article on How to Find Your Target Heart Rate Zone.

[ginamichellesat]

on 10/5/2009 Thanks for the tips, great advice!