Find Your Target Heart Rate
Posted on February 2, 2014 by bob in Moving Free
In the resort town where I live, people from around the world take my classes while on vacation. During a cardio dance class I said for everyone 
to “…get into our target heart rate zone”. To my surprise, this was met with blank faces and questions. It seems target heart rate– the very thing that makes cardio exercise so effective — has been lost in recent years with the emphasis on strength, yoga and Pilates.
Everyone used to know that in order to protect and build your heart muscle, you need at least 30 minutes of moderate aerobic exercise a day in your target heart zone.There’s a simple, and more complex, way to find your target.
One way is to exercise just hard enough to be barely able to carry on a conversation while you work out. A more complicated but truer method is one based on your age and resting heart rate. It’s called the Karvonen formula, named after its developer, Dr. M.J. Karvonen. Incorporating your Resting Heart Rate (RHR) gives a more accurate target heart rate zone. Generally, the lower the RHR the more fit the individual.
When you wake up in the morning, before you get out of bed, find your pulse at the base of your wrist or side of your neck. Count your pulse for 30 seconds and multiply by two. Once you have your RHR, the Karvonen Formula will help determine your Target Heart Rate (THR).
220 minus Age = Max Heart Rate (MHR)
MHR minus Resting Heart Rate (RHR) = Heart Rate Reserve (HRR)
HRR X 60% + RHR = Low End of Target HR zone
HRR X 80% + RHR = High End of Target HR zone
Example for a 50 year old:
220 minus 50 = 170 MHR
170 MHR minus 60 RHR = 110 HRR
110 HRR X 60% (66) + RHR (60) = 126 Low End Target HR Zone
110 HRR X 80% (88) + RHR (60) = 148 High End Target HR Zone
The Target Heart Rate Zone is 126 to 148 beats per minute.
Once you have your target heart rate zone it’s easy to know if you are exercising within it. Take your pulse for six seconds and multiply by 10 for the number of beats per minute. Compare that to your target heart zone and you’ll know if you’re over, under or in the right place. You can also exercise with a heart rate monitor. A basic one costs about $50. With it, you’ll have high tech assurance you’re exercising in your target zone. In either case, you’ll learn what it feels like when you’re in and when you’re out or your zone, and its fun to know you’re in control.
Mirabai Holland, M.F.A. is an authority in the Health & Fitness industry specializing in preventive/rehabilitative exercise. You can reach her at askmirabai@movingfree.com, or www.mirabaiholland.com.
