Determining your target heart rate: If you are sedentary or have not participated in regular exercise, you may want to keep your target heart rate at the lower limit (i.e. 50-60%) of your maximal heart rate. Generally, exercising at 60-80% corresponds to weight loss and general fitness training although training at lower levels does provide valuable health benefits. Percentages above 85% target high performance aerobic training.
Once you have chosen the high and low percentage with which you wish to start, will use the following formula to determine your target heart rate zone.
- Subtract your resting heart rate from your maximal heart rate.
- Then take this answer and multiply it by the lower heart zone limit you chose.
- Add resting heart rate back in.
- Repeat using higher heart zone limit you chose.
For example: You are a 30 year old male and have calculated your resting heart rate to be 70 beats per minute. You are somewhat conditioned and wish to exercise in 65-75% of your heart rate maximum.