Almost all training is good. But to make sure you get the most out of your workout while staying at a level that is safe for you, you can monitor how hard your heart is working. Learn more about your ideal heart rate during exercise.
Aiming for a “target heart rate” or your ideal heart rate can help you do this. Think of it as a balance between not training hard enough and overexertion.
What is the target heart rate?
Your target heart rate is a series of numbers that reflect how fast your heart should beat when you exercise. A higher heart rate leads to better fitness. You can monitor your heart rate when exercising and reach this target zone.
How to find your target heart rate
First of all, it helps to know your resting heart rate. Find your heart rate (inside the wrist, on the thumb side, is a good place). Monitor the number of beats in a minute – it’s your resting heart rate. The average resting heart rate is between 60 and 100. The better you are in shape, the lower your resting heart rate; The range of 30 to 50 beats per minute for very active people.
Target heart rate is usually expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate. The maximum frequency is based on your age, subtracted from 220. So for a 50-year-old, the maximum heart rate is 220 minus 50, or 170 beats per minute. At an effort level of 50 percent, your goal will be 50 percent of the maximum or 85 beats per minute. At an effort level of 85 percent, your goal will be 145 beats per minute.
But there is an easier way to find out if you want to skip the math: Use a training device, or work out on a treadmill or other machine that calculates your target heart rate.
Heart rate tips to keep in mind
- Start with the beginning. Before you get too worried about your heart rate, it’s best to move. If you have not exercised much before, start where you are comfortable (around 50 percent of your maximum heart rate) and gradually exert yourself more over time.
- Your body provides other indicators of how hard it is working that you need to consider, along with your heart rate. Devices that record your heart rate, for example, have been known to malfunction – another reason to listen to your body is essential. Pay attention to how hard you breathe or sweat, and stop if you feel uncomfortable.
- Remember that the target heart rate is only a guide. Do not get too fixated on numbers. Ideally, they push you to work a little more complicated.