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Calculating your target heart rate is an important part of physical activity.  Even if you don’t do it every time you exercise, it’s still important to know how. 

If you are just beginning an exercise program, you can take your pulse as you exercise to be sure you are starting out at the right pace.  If you exercise regularly, check your heart rate periodically to make sure that your routine is still challenging enough for you to get your heart rate up into your training zone.  For athletes who are training for competitive sports and events, having a good understanding of your heart rate zone and level of exercise is important for performance and safety.

Your target heart rate zone represents the minimum and maximum number of times your heart should beat in one minute of exercise. To find your target heart rate, you first need to know your maximum heart rate -- your upper limit for exertion. It's recommended that you exercise within 60 percent (even lower for beginners) to 85 percent of your maximum heart rate.

How do you determine your maximum heart rate? For years, the rule of thumb has been to subtract your age in years from the number 220. The problem is that this formula is, at best, an "educated guess."

"Many people use this age formula, but it may or may not be accurate. Often times using this 'age' based method can defeat the purpose of actually using the heart rate monitor to determine exercise intensity," cautions Whaley. "This creates the illusion that you are exercising with a sophisticated device, but the reality is that your heart rate can be plus or minus 20 beats from what the formula predicts to be your maximum heart rate. That's quite a bit."

This can result in the non-exercisers exercising too hard (which can be hazardous) or fit people not exercising hard enough. Most experts recommend getting a stress test at an exercise lab or your physician's office to determine your maximum heart rate. This is particularly important for men over age 45 and women over age 55 because of the increased risk of cardiovascular disease.

But do you really need a heart rate monitor to determine if you are exercising too much? It can help, but you can also do the "talk test." "Try reciting something you know really well while exercising, such as the Pledge of Allegiance. If you can speak comfortably and say it clearly, without any problems, you're doing just fine and are probably in the 50 to 80 percent range. If you waffle a bit, you are probably working at 80 to 90 percent of your maximum heart rate. If you can't talk at all, you're above 90," says Foster.

Also, keep in mind that medications such as beta-blockers for high blood pressure and cardiovascular disease can affect your target heart rate. Always consult your healthcare provider before starting any exercise program.

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written by jerry stamm, March 16, 2007

wonderful article!!!!!!!!!!!!!!!!!