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Target Heart Rate Calculator
Your target heart rate is the range that is considered safe for you to work your heart when you do aerobic exercise. Your target heart rate is a percentage of what your maximum heart rate should be. It depends on how hard you exercise. Moderate intensity aerobic exercise includes activities such as walking fast, yard work, or doing water aerobics. Vigorous intensity aerobic exercise includes activities such as running, cycling, and swimming laps. This calculator uses your age to figure out your target heart rate for your intensity of exercise.
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Your results
Your estimated target heart rate is to beats per minute (60 seconds). This is based on the intensity of your physical activity. Your estimated maximum heart rate is beats per minute (60 seconds).
About your results
Your target range depends on your intensity of exercise. For medium-intensity exercise, your target rate should be 50% to 70% of your maximum heart rate. If you are just starting an exercise program, your target heart rate should at first be at 50% to 60% of your maximum rate. As your fitness improves, you may increase your heart rate to 70% of maximum. But if you have any health problems, are an older adult, or haven't exercised regularly in the past, talk with your healthcare provider before starting a rigorous exercise program.
Your target range depends on your intensity of exercise. For high-intensity exercise, your target rate should be 70% to 85% of your maximum heart rate. For high-intensity exercise, it is assumed that you exercise regularly and vigorously, and do not have any conditions that would make it unsafe for you to exercise.
Finding your heart rate
To find out what your heart rate is during exercise, you must first stop briefly to take your pulse. The easiest places to find your pulse are at your neck and wrist. Place your fingers (not the thumb) on either of these places and press lightly. Count the beats you feel for a full 60 seconds. Or count for 30 seconds and double the result. An easier way of finding your heart rate is to buy an inexpensive pulse monitor. These are available at sporting goods stores and discount stores. Many smart watches can also take your pulse.
Why should you care?
Regular exercise is important to help you stay healthy and stay at a normal weight. When you exercise, you should know how hard you are working out. Your target heart rate can tell you that. Keep in mind that exercise doesn't have to be strenuous to offer health benefits. You can improve your fitness and health by doing a medium-strength workout for a total of 150 minutes each week. Or with a harder-strength workout a total of 75 minutes each week. You can break up this amount into smaller portions throughout the course of the day. If you are a beginner, you will want to start at a less active level and work up to more active exercise as you become more fit.
This calculator is not intended to replace the evaluation of a healthcare professional.