back
to top

 

While performing cardio exercise, it is recommended that you maintain a heart rate that falls into your “target heart rate zone” in order to give yourself the best workout for your time spent.

By wearing a heart rate monitor such as this…

watch

…Or by grabbing ahold of those metal-handled heart rate detectors found on most cardio machines…

machine

…It’s super easy to see what your heart rate is, which serves as a nice reminder to pick up the pace when needed. After all, it’s extremely easy to get lost in your music, thoughts or TV programs while exercising…

machine2

 

 

…Which can sometimes lead to a wee bit of slacking off. I know I’ve certainly been guilty of doing such things!

 

You: But how in the world do we know what heart rate range to aim for?

 

Me: Look no further – here are the simple formulas you need to figure it out…

 

For those new to exercising, you’ll want to start out at a nice and easy pace until you’re ready for more intensity. Which generally means maintaining 50–70% of your maximum heart rate (MHR) during your cardio session. Here are the formulas to figure out that range:

 

  • To find 50% of your MHR:

220 – (Your age) = (Your MHR) x .50

 

  • To find 70% of your MHR:

 

220 – (Your age) = (Your MHR) x .70

 

So if you’re 40 years of age and new to exercise, your target heart rate zone 90 – 126 beats per minute.

 

For experienced exercisers, generally your goal is to maintain 70–85% of your MHR throughout your cardio session. Here are your formulas:

 

  • Again, 70% of your MHR:

 

220 – (Your age) = (Your MHR) x .70

 

  • 85% of your MHR:

 

220 – (Your age) = (Your MHR) x .85

 

In this case, 40 year olds would be aiming for 126 – 153 beats per minute.

 

Keep in mind that you’ll need to recalculate your numbers as you get older!

 

Do you wear a heart rate monitor during cardio sessions? Does it improve your workout intensity? Please share in the comments below!

 

Filed under: Body Talk

Tagged with: ,

Comments

Patty preziosi

I WEAR A HEART RATE MONITOR EVERY TIME I TAKE A ZUMBA CLASS. I AM 51 YEARS OLD AND LATELY MY HEART RATE IS USUALLY ABOUT 170 DURING THE CLASS. ISNT THAT TO HIGH FOR MY AGE?

Reply

Jane moore

When you have a chance could you explain how to calculate the bmi? Thank you.

Reply

Audrey Dunham

Hi Jane, the BMI chart is typically viewed as a tool that determines whether or not you have too much body fat on your body. If you Google “BMI Chart” you will find countless websites that will tell you what your BMI is based on your height and weight. HOWEVER: What this chart does NOT take into consideration is the amount of muscle you have on your body. For example, almost all bodybuilders and fitness professionals are considered “Obese”or “Over weight” according to BMI chart simply because their weight is higher due to a higher muscle mass. Crazy, right? If you feel your body carries much more muscle than the average person, I recommend going by your body fat percentage, instead.

Reply

Karen Brint

I HAVE ALWAYS USED A MONITOR AND i LOVE THAT IT GIVES ME INSTANT FEEDBACK. IT’S ALSO NICE TO KNOW THAT YOU DON’T HAVE TO KILL YOURSELF FOR A WORKOUT TO BE EFFECTIVE!

Reply

Audrey Dunham

Good point and I agree!

Reply

Leave a Comment

Your email address will not be published. Required fields are marked *

*

This site uses Akismet to reduce spam. Learn how your comment data is processed.