The heart performs many vital functions in the body like circulation. However, the working capacity of the heart is determined by heart rate.
The target heart rate is a range of beats per minute you should target during exercise. It is recommended that it should be between 50 to 70% of your maximum heart rate.
This range is just a guide and does not change unless you are taking medications. So, in case you find your heart rate exceeding 70%, do not worry. Because exercising within this range can help you to increase and maintain your activity level safely.
1. How to Measure Heart Rate Manually?
You can calculate your heart rate manually by placing two fingers on the inside of the wrist. This is commonly known as checking the pulse.
We will discuss more methods to calculate the heat rate further.
2. What Is Resting Heart Rate?
A resting heart rate indicates a person’s fitness level. People with low resting heart rates are fitter than those with higher resting heart rates.
3. How to Calculate Resting Heart Rate?
Gently put two of your fingers on the inner side of your wrist. Then Start a stopwatch. Use a ten-second timer on the stopwatch, and count the beats within that timeframe. Then multiply the number by six. It will give you a resting heart rate.
Our heart rate is a very dynamic number, as it changes frequently. So, the best time for calculating the resting heart rate is in the morning before getting out of bed. It will give you the most accurate resting heart rate.
4. What Is Maximum Heart Rate?
Maximum heart rates are obtained when your body is under the extreme limit of physiological stress.
5. Why To Count Maximum Heart Rate
It is important to know the maximum heart rate because by knowing it, we can set the correct intensities across all the exercises.
6. How To Calculate Maximum Heart Rate
To calculate the maximum heart rate, there are two methods, laboratory settings and field settings.
6.1 Laboratory Settings
Here your maximum heart rate is calculated in the laboratory. The test is performed on a treadmill. On a treadmill, you start running at a slow pace. Then slowly the speed is increased. When you are at the peak of running, your heart rate is calculated. It is represented in graph format.
The laboratory tests are done with oxygen or gaseous exchange and gaseous analysis or oxygen analysis. This will give you a lot of other information like CO2 gaseous exchange and lactate threshold.
6.2 Field Settings
The Field setting is better than the laboratory setting as this will give you more accurate results.
Let’s take an example you run 400 meters as fast as you can. Then you are going to rest for a minute. Then again you run 400 meters and again rest for one minute. Again you are running for 400 metres. These will give you an accurate maximum heart.
So, instead of just going out, doing simple walks, and calculating inaccurate heart rates, above mentioned steps are better.
7. Tips to Consider While Calculating Maximum and Resting Heart Rate
While calculating any type of heart rate the process should be carefully followed. If you do not follow the proper methods it will not calculate your heart rates accurately.
Another important thing is using the proper devices. Although heart rates can be calculated without any device. But if you are using any, make sure that the device is accurate and does not have any errors.
8. Healthy Heart Rate
For a healthy heart, the normal rate ranges between 60-80 beats/min. So you must target to be in a healthy heart rate to have a healthy heart.
9. What is Heart Rate Zone Training?
The zone training is based on exercise intensity and heart rate zones. The zones are based on individual maximum heart rate. The following formula is used for calculation:
Maximum Heart Rate (220) – Age
Here are some maximum heart rates based on the formula.
| Age | Maximum Heart Rate |
| 20 | 200 |
| 25 | 195 |
| 30 | 190 |
| 35 | 185 |
| 40 | 180 |
| 45 | 175 |
| 50 | 170 |
| 55 | 165 |
| 60 | 160 |
| 65 | 155 |
| 70 | 150 |
| 75 | 145 |
| 80 | 140 |
10. Heart Rate Zones
There are five heart rate zones as follows:
10.1. Zone 1
The heart rate zone starts with zone 1.
The zone is very light. Because in this zone the exercise is done at a very low level. This includes exercise like walking.
Zone 1 serves as 50-60% of maximum heart rate.
10.2. Zone 2
It is the zone that includes light-intensity exercise. It includes exercise like fast-paced walking. This zone is believed to improve your overall endurance.
Zone 2 serves as 60-70% of maximum heart rate.
10.3. Zone 3
Zone 3 is the moderate zone. It includes jogging and cycling-like exercises. This zone can improve your overall aerobic fitness, blood circulation, and respiratory system.
Zone 3 is 70-80% of maximum heart rate.
10.4. Zone 4
Zone 4 is often referred to as the problematic zone. Because it consists of high-intensity exercises that get you breathing hard. It includes activities like running, cycling hard, and doing jumping exercises.
The zone 4 is 80-90% of maximum heart rate.
10.5. Zone 5
It is highly recommended to stay away from the zone if you are just beginning to exercise. You can build it up over time. Zone 5 is the maximum zone in which your heart, cardiovascular system, and respiratory system are working all out.
Zone 5 is for people at an extremely high fitness or athletes looking for peak performance. It includes intense exercise like sprints, playing various sports, and higher-intensity circuit training routines.
Stay away from this zone if you are a beginner. Most of the people don’t need to train at this level.
Zone 5 is 90-100% of maximum heart rate.
11. Karvonen Formula to Count Target Heart Rate
Target heart rate is the percentage of an individual’s maximum heart rate. And the Karvonen formula is a simple formula to count the heart rate during exercise.
The Centre for Disease Control defines that 50-70% of maximum heart rate is moderate intensity while more than 70% is vigorous intensity. So, to calculate the target heart rate, you need a resting heart rate and the age of the individual heart rate. We have already discussed above what is the resting heart rate and how to calculate it.
12. How to Calculate Target Heart Rate
Firstly, we need maximum heart rate. It is calculated by subtracting the age of an individual from 220. Then we need a resting heart rate. Above we already discussed the methods to calculate resting heart rate.
Here, we also need the intensity that we want individuals to work.
12.1. Main Formula
Target Heart Rate = [{Maximum Heart Rate – Resting Heart Rate}Intensity] + Resting Heart Rate
13. Simple Exercises to Reach Your Target Heart Rate
To achieve the target heart rate one must try to do 150 minutes of moderate exercise in a week. Or you can go for 75 minutes of vigorous exercise in a week. Walking up the stairs is an example of moderate exercise. While jogging at a fast speed.
So, by just giving 30 minutes per day for five days a week you can achieve your target heart rate easily.
14. How Much Heart Rate Should Targeted?
The ideal target heart rate should be 50 to 70% of the maximum heart rate. Although going above the limit is not a danger but not have any benefits either.
So the target should be between 50-70% of the maximum heart rate.
15. Which Heart Rate Monitor is Most Accurate?
The most debated question related to the topic is, which is best wrist-based rate monitors or chest straps.
The chest strap is the most accurate and reliable heart rate monitor. Because the lag time is more for the wristwatch as compared to the chest strap.
If you are training to heart rates it’s worth investing in a chest strap for actually getting the very accurate chest version. So, that you can use and track the intensity of exercise.
16. More Things About Target Heart Rate
Now we know what is target heart rate. Also, we know how to calculate it and achieve it. But still, there are some factors that you should know about the target heart rate.
17. Importance of Target Heart Rate During Exercise
If you exercise within the target heart rate range, it will give you many cardiovascular benefits. Also, it will help you in weight management and burn calories effectively.
17.1 Cardiovascular Benefits
Cardiovascular exercise is a type of exercise that increases your heartbeat. Also, it has dramatic effects not only on fitness but on overall health as well.
The Respiratory system and cardiovascular exercises work together to deliver oxygen. Doing cardio exercises improves both systems.
Cardio exercise strengthens your lungs and heart too. Over time if you stay consistent, your heart becomes more efficient as it pumps more blood per beat than it did before. So, ultimately this helps to achieve your desired target heart rate.
18. Ways to Calculate Heart Rate During Exercise
Manually, you can count your heart rate by putting your thumb inside your wrist and can count your heart rate. Also, several devices help in counting heart rate. The thing to take care of is just to ensure that the devices are of good quality and can measure the heart rate accurately.
19. Exercising at Maximum Heart Rate
Exercising at maximum heart rate is not suitable for everyone. It may be intense. So, it’s better to consult the doctors before making the decision.
20. Factors Affecting Target Heart Rate
Several factors affect the target heart rate. The following are some of them;
- Age
- Medications
- Fitness and health condition
21. Everything at Glance
The Target heart rate is an important factor in deciding the direction of fitness training. Exercising within the range also helps in weight management by burning calories effectively.
To get within a range of the proper target heart rate, it is important to monitor the heart rate regularly. Because your target heart rate will never remain the same. As you start exercising your physical capacity will increase day by day. And so the target heart rate will change accordingly.
22. Conclusion
Exercising within the target heart rate gives several health benefits. To calculate the target heart rate there is a simple formula. So, exercising within the target heart rate becomes easier.
We also discussed the way to calculate resting heart rate and maximum heart rate. Resting and maximum heart rates affect the target heart rate directly. So, calculating resting heart rate and maximum heart rate is important.
Zone training is a way to achieve the target heart rate easily. By knowing the zone and consulting with the doctors anyone can start exercising to achieve the target heart rate.
Last Updated on December 22, 2023 by soubhik92@gmail.com
