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How to Find Your Target Heart Rate
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You can find your target heart rate
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How to Find Your Target Heart Rate
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Hi, I'm Jen D'Amore for About.com and this video is all about how to find your target heart rate. Knowing your heart rate and keeping it in your target zone when working out will ensure that you get a safe and quality workout.To find your target heart rate, first find your resting heart rate (RHR). In the morning, before you get up, take your pulse for 60 seconds to find the beats per minute. Normal is between 60-100. You can take it three different times and find the average of three.Use it to calculate your target heart rate zone. First multiply your age by 0.67, then subtract that from 206.9. This will be your maximum heart rate. Subtract your resting heart rate from that to find the heart rate reserve (HRR). find 50% or half of the heart rate reserve to find the training range percentage. Add the training range percentage to the resting heart rate to find the low end of the target heart rate zone.To find the high end of the target heart rate, find 85% of the heart rate reserve to calculate a different training range percentage. add that to the resting heart rate to find the high end of the target heart rate zone.Another way to find your target heart rate is using a heart rate monitor. Note your heart rate during warm up. Increase your intensity to a comfortable level, and make a note of your heart rate. Increase your intensity again by going faster or adding more resistance until your at about 80% intensity and noting your heart rate. Increase again and go as intensely as you can until you're at 90% exertion, and note your heart rate again.Use the numbers you found to design your workout and intervals. Low intensity workouts are 50-60% of exertion, medium intensity is 60-70%, and high intensity is 75-85% or exertion. You can also refer to the perceived exertion scale. Once you know your range, you can have more effective workouts.
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