The most accurate way to obtain your unique target heart zone is to undergo
an exercise stress test. While you walk or run on a treadmill, measurements
of your blood pressure and heart rate are recorded. From this, your particular
maximum heart rate is measured and your target heart rate calculated.
A less exact way to determine your target heart zone is to determine an average
based on your age. You can do that using our tool below:
If you want to know how the calculation is done, here are the steps. You might
want to print this out for future reference.
||Example:Someone who is 35 years old
|1. Subtract your age from 220. This
is your maximum heart rate.
||220-35 = 185
|2. Multiply your maximum heart rate by 0.5.
This is the lower end of your target zone.
||185 x 0.5 = 93
|3. Multiply your maximum heart rate by 0.75.
This is the upper end of your target zone.
||185 x 0.75 = 139
When you exercise, your heart rate should be between the lower and upper ends
of your zone. In the example above, the person should keep his heart rate between
93 and 139 beats per minute while exercising.
Based on American Heart Association recommendations for calculating target
Review Date: 3/12/2007
Reviewed By: Benjamin W. Van Voorhees, MD, MPH, Assistant Professor of Medicine and Pediatrics, The University of Chicago, Chicago, IL. Review provided by VeriMed Healthcare Network.
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