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Your Target Heart Rate Tells You A Lot About Your Body and Its NeedsYour Target Heart Rate When people mention they’re “in the zone” while doing some sort of cardio workout, this means they’re within a small range of their target heart rate. It’s a range in which you’re not working too hard, but you’re not doggin’ it either. This is what you should shoot for! Some people like to use the talk test – if you’re breathing so hard you can’t speak, then you’re working too hard! Then again, if you can carry on a conversation with little huffing and puffing, then you’re probably not working hard enough. Of course, the best way to determine whether you’re "in the zone" is with a heart rate monitor. What number is right for you? How do you know what your target heart rate is? Well, there’s a little formula you can use. Normally, your target is between 50 and 85 percent of your maximum heart rate. There’s no good way to figure out this number manually – so this is where we can use the magic of mathematics to our advantage… If you’re a man, subtract your age from 220. If you’re a woman, subtract your age from 226. The result of this subtraction is the estimated value of your maximum heart rate. Multiply the resulting number by 0.5 and 0.85. The lower and upper numbers surround your target range. For example, if you’re a 27 year old female… 226 - 27 = 199 beats per minute (bpm) – maximum heart rate Now multiply by 0.5 and 0.85… 199 x 0.5 = 99.5 bpm 199 x 0.85 = 169 bpm So, this individuals target heart rate is between 99.5 and 160 beats per minute. If she goes beyond 160, she needs to back off. If she’s below 99.5, she needs to pick it up! You can use a heart rate monitor or take your pulse manually to determine if you’re actually “in the zone”. When manually taking your pulse, stop what you’re doing (completely) and count the number heart beats (or pulse at the wrist) in 6 seconds. Multiply this number by 10. There you have it – your heart rate! Remember, you don’t always have to reach your target zone to reap some benefits – especially if your goal is to just feel better and live a healthy life. It is suggested, however, that most of your time be spent in your target zone to gain the maximum benefits of reduced risk for disease, increased endurance and burning a lot of calories. Once again, if you’re not challenging your muscles, don’t expect any improvements (remember, your heart is a muscle, too!). As you continue to get fit and gain strength through your cardio routines and, hopefully, your weight lifting program, you’ll find that your exercises will start to feel “easy”. This doesn’t mean you’ve mastered the exercise – it means you need to ramp up the intensity! If you can easily run 3.0 miles at 7 mph on the treadmill without much effort, try working at an incline! Do anything to increase the intensity. Give yourself a challenge (but stay within your target heart rate). Don’t go sprinting up steep hills until you pass out because I said you should increase intensity. This is just discouraging and quite unhealthy. Just add a little spice to your workouts! Variety is always a good thing. Return from Target Heart Rate to Cardio Exercises Return from Target Heart Rate to the Smart Strength Training Homepage
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