Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you exercise . “A higher heart rate is a good thing that leads to greater fitness,” says Johns Hopkins cardiologist Michael Blaha, M. D, M. P. H. During exercise, you can monitor heart rate and try to reach this target zone .
Specific goals aside, target heart rate zones can help you reach more general physical activity goals . Experts recommend 150+ minutes per week of moderate-intensity exercise (think fat-burning zone) or 75+ minutes per week of vigorous exercise (with your heart rate in the cardio zone). Powered by the American Heart Association.
Heart rate zones exist to help you gauge your intensity levels , but don’t get bogged down in the numbers. Use the zones as an extra layer of motivation to spur you on towards your goals and improved levels of fitness.
Why should you know your target heart rate?
Your target heart rate has everything to do with how effective your body is at burning fat – aka, a great workout tool. It’s your heart’s level of intensity, measured in beats per minute (BPM), at which your body can burn the most number of calories per minute. In other words, knowing your target rate helps you know your “ hot zone .”.
One of the next things we asked ourselves was: what’s your target heart rate and why does it matter?
There’s a simple way to know: Your target heart rate helps you hit the bull’s eye . “We don’t want people to over-exercise, and the other extreme is not getting enough exercise,” says Gerald Fletcher, M. D, a cardiologist and professor in the Mayo Clinic College of Medicine in Jacksonville, Fla.
When we were writing we ran into the query “How do you measure your target heart rate?”.
Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate.
Your maximum heart rate is about 220 minus your age. 3 In the age category closest to yours, read across to find your target heart rates. Target heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum.
Do you know your target heart rate when you exercise?
If you want to get the most bang for your buck when you exercise, knowing your target heart rate will help . It not only helps you maximize your workout, but also move you closer to your weight-loss goals. That way, you can be sure you’re getting the most out of each and every sweat session.
Another frequent query is “What is your target heart rate during exercise?”.
When you exercise at a moderate intensity, your target heart rate is about 50 – 70% of your maximum heart rate. When you exercise at a vigorous intensity, it’s closer to 70 – 85% of your maximum. You can estimate your maximum heart rate by subtracting your age from the number 220.
Is a higher heart rate better for fitness?
“ A higher heart rate is a good thing that leads to greater fitness ,” says Johns Hopkins cardiologist Michael Blaha, M. D, M. P. H. During exercise, you can monitor heart rate and try to reach this target zone.