Finding Your Target Heart Rate 

The heart is such a phenomenal engine.  A physically conditioned individual (who participates in daily exercise or physically demanding activities) has a resting heart rate about 60 beats per minute or less.  A Deconditioned or sedentary individual (who does not participate in daily exercise or physically demanding activities), has a resting heart rate of 80 beats per minute or more.  So you see how an individual who participates in exercise, their heart does not have to work as hard, than and individual who is sedentary.  Generally women and children have a higher heart rate than men.  Many other factors may increase your heart rate no matter how physically fit you are.  We are also never at complete rest in a 24-hour period.  Although, for a deconditioned heart, even for light activities such as; getting up from a chair, walking, going up a staircase, this heart may have to beat an extra 30,000 times more every day than that of a conditioned heart.It is important to know that everyone's body and heart reacts differently to "stressors" or exercises.  That is why individual results will vary in different activities.  Stress, anxiety, fatigue, and many other factors will increase the heart rate.  Have you ever wondered why some days you seem to reach your target or maximum heart rate much faster than the day before?  Your body may be telling you something.  Take a moment to stop and listen.  So many health care or fitness professionals have always urged everyone to get adequate rest (this means a full night sleep of 7-8 hours, non-disturbed), find a stress-reducing method that fits within your lifestyle (such as yoga, or even a breathing exercise), and allow your muscles time to recover, this is especially true for the heart.    In order for you to get an effective cardiovascular workout within your safe zone, you must first figure out you particular target heart rate.  The maximum heart rate for everyone is 220 beats per minute.  Now, we need to find your Resting Heart Rate (RHR).  The best way to figure your RHR or Resting Heart Rate is at a point in the day where you have not participated in any physical activity, or consumed any caffeine.  Take your right index finger and middle finger and place it on the left side of the neck, (between the esophagus and sternocleiomastoid; predominant neck muscle), and you will find your heart beat through that main artery.  You want to count how many beats in a 10-second period.  How many beats did you count?  Now, take that number and multiply it by 6.  For example, if you counted 13 beats in the 10-seconds this would equal 78 beats per minute. Now that we have your RHR, (resting heart rate), lets calculate what your specific target heart rate will be. 

Please take out a piece of paper and complete the following: 220 (maximum heart rate) minus your age _______ = ________.  This will be your particular maximum heart rate. We want to figure out what your maximum heart will be for 60% to 80% exertion for aerobic exercise.  Take the above calculation for your maximum heart rate _____ multiply this number by 0.6 or 0.8 (60% or 80%) exertion for aerobic exercise) which equals = ________.  This number will be your target rate for being in the “fat-burning or cardiovascular training zone”. For example I will calculate my Target Heart Rate: 220 – 28 = 192  My maximum heart, so in order to get an effective calorie-burning aerobic and cardiovascular workout I want to be between 60 – 80% exertion.  192 x 0.6 = 115 or 192 x 0.8 = 153. Great!  We have figured your Target Heart Rate calculation and you will be able to monitor your heart rate throughout your workout.  I would highly recommend the investment in a heart rate monitor.  This is the most effective way to monitor your Target Heart Rate safely.  It is especially hard to find your heart rate by the pulse check because you would have to stop your cardiovascular workout just to find your heart rate, thus dropping your heart rate at a dangerous rate.  Also it is unsafe to stop immediately unless you feel dizzy or nauseas.  A cool-down is extremely important to take your heart rate down at a slow and safe decline. 

Have a great, safe, and effective workout! 

Empowering Minds with the Knowledge, Tools and Training for Your Complete Wellness!

Lynette; CFT, FT, CLFC, FNC 

My Exercise Coach

La Grande, Oregon

541-805-5804