Creating heart-rate target zones can help maximize your workout time if you want to lose weight or build strength.To create a target zone, you need to know your maximum heart rate, which is the upper limit of what your cardiovascular system can handle during physical activity.One of two formulas can be used to predict your maximum heart rate using a laboratory test.
Step 1: When you wake up, check your pulse.
Your body has been at rest for several hours when you wake up.When your heart rate will be the lowest is when you can measure it.If they tend to differ very much, take your pulse before getting out of bed in the morning for several days.
Step 2: You can use your index and third fingers.
If you want to take your pulse, you should place your index and third fingers on the neck or inner wrist.Press down until you feel the pulse of the arteries.The thumb-side of your wrist has a radial artery between it and the bone.If you want to use your windpipe, place your fingers on your neck.
Step 3: The timer should be set for 30 seconds.
After 30 seconds, set a timer to go off.Start counting when the timer starts.Write down the number when the timer goes off.
Step 4: Divide your count by two.
You can find out how many times your heart beats per minute when you double the result of your pulse counting.It's easier to keep track of your count for 30 seconds than it is for a full minute.You can take your pulse for less time if you find 30 seconds too long.You could take your pulse for 15 seconds and then divide it by four to get your beats per minute.An adult's resting heart rate is between 60 and 100 beats per minute.If you are an athlete, your heart rate may be between 40 and 60 beats per minute.You may want to take your pulse again if you ended up with a number that was outside the range.You should see your doctor if your result is consistently above or below average.
Step 5: You have to subtract your age from 220.
Take your age and subtract 220 from it to calculate your maximum heart rate.This is the least accurate method.If you're just trying to find your target heart rate for moderate-intensity exercise, the results from this basic formula are fine.If you plan on engaging in more strenuous activity, you may want a more accurate estimate.
Step 6: You can compare a more complex calculation.
If you add your age by 0.67 and subtract 206.9, you can get a slightly more accurate result.If you're 20 years old, your maximum heart rate would be 206.9.The other equation predicted your maximum heart rate to be 200.That difference could be significant if you are going to be engaging in vigorous physical activity.
Step 7: Take a test.
If you subtract your age from 220, you can get a rough estimate of your maximum heart rate.You will get more accurate results if you take a maximum effort test.These tests usually involve hooking you up to a heart monitor and having you run or cycle on a stationary cycle until you reach your maximum effort.A doctor may be involved in the test.
Step 8: Find your heart rate reserve.
Your HRR is the difference between your resting and maximum heart rate.You can safely exercise within this range.Take your resting and maximum heart rates into account.If you have a resting heart rate of 70 bpm, your HRR is 130.To determine your target heart rate, you'll need to know your HRR.
Step 9: You can choose the intensity of the exercise.
Depending on how intense you want your exercise to be, your target heart rate will be different.Moderate-intensity exercise such as walking at a brisk pace is what most people want.Your target heart rate is going to be higher if you want to engage in high-intensity exercises.If you want to do high-intensity exercise on a regular basis, try to get an accurate estimate of your maximum heart rate.
Step 10: You can calculate the moderate-intensity range.
If you want to exercise at moderate intensity, you need a target heart rate between 50 and 70 percent.You can find these numbers using your HRR.Add your resting heart rate to your HRR to find the low end of the target range.You can find the high end of the range by taking your HRR and adding it to your resting heart rate.If you have a resting heart rate of 70 bpm and an HRR of 130, your target heart range would be between 135 and 161.
Step 11: You can find your vigorous-intensity range.
The maximum heart rate for vigorous exercise is between 70 and 85 percent.Make sure your maximum heart rate prediction is accurate if you want to work out at the higher end of the range.The vigorous-intensity range is the same as the moderate intensity range, but your HRR is increased by 70 and 85 percent.
Step 12: After 10 minutes of exercise, take your pulse.
You should stop and check your pulse after you've been exercising for about 10 minutes.If you want to get your bpm, you need to set a timer and keep count for 15 seconds.
Step 13: Take your heart rate and divide it by your target zone.
Check your target rate once you've taken your pulse.You're exercising at the intensity you want if your heart rate is within that range.
Step 14: Stay in the zone by adjusting the intensity of your activity.
To push your heart rate into the target range, you need to increase or decrease what you're doing.If you want to figure out the intensity of your exercise without having to stop and check your pulse every ten minutes, you might try the talk test.Moderate-intensity exercise is when you can carry on a conversation while doing the activity.Moderate-intensity exercise is what you would get if you were going on a brisk walk with a friend.