Target Heart Rate Chart

*10 SECOND HEART RATE

Your maximum heart rate is 220 minus your age ______. This number tells you the maximum number of beats your heart can beat in one minute.

The training rate is the rate your heart beats during exercise. Each person’s target zone is between 60 to 85 percent of his/her own maximal aerobic power. It is recommended that you work somewhere in your lower range during the first six weeks of your exercise program.

Your maximum heart rate x.60 gives you your lower zone of training: ______

Your maximum heart rate x.70 gives you your middle zone of training:______

Your maximum heart rate x.85 gives you your upper zone of training : ______

After your body gets in good condition from an exercise program, you will notice that you will have to exercise harder to achieve the same upper zone of training as you did when you first started your exercise program.

Follow these steps to find your target heart rate:

Take your pulse for 10 seconds after aerobically exercising for at least 20 minutes

Find that number on the chart in the correct age range

Notice numbers on the chart have not been multiplied by 6

Multiply your number by 6, so that it will give you the zone number based on one minute (or 60 seconds)

 

Example: Age 30 Maximum heart rate : 190

Lower zone of training : 114

Middle zone of training : 133                           

Upper zone of training : 162

This person is just starting an exercise program, and after exercising for 20 minutes aerobically, counted her pulse for 10 seconds. She counted 20, which falls between her lower and middle zone. To compare with her own training zone, she will multiply 20x6, which equals 120. As you can see, 120 is between her lower and middle zone. Remember that these numbers are general guidelines in reading and understanding the pulse, and may vary with each individual.