What is your target heart rate? One of the cornerstones of natural healing is, of course, exercise. And if you exercise frequently, you most likely have heard the term “target tax rate.” Your target tax rate measures the intensity of your workout. As you exercise, your heart has to beat faster to send your blood to oxygenize all parts of your body. If you do not raise your heart rate to a certain level while exercising, and maintain it for at least twenty minutes, you will not have any significant effect on your cardiovascular fitness. So, how do you determine your “target heart rate”?
To calculate your target heart rate:
Calculate your maximum heart rate as follows:
- 220 minus your age
- Multiply that number by 0.5 to determine the low end figure for your target heart range
- Multiply that number by 0.75 to find the upper number for your target heart range
Example: If you are forty-six years old :
- 220 – 46 = 174 174 X 0.5 = 87 (l minimum )
- 174 X 0.75 = 131 (upper end figure )
Your target heart rate is within the range of 87-131 beats per minute. (Naturally, before beginning any fitness program, consult your doctor .) When you begin any type of exercise program, it’s advisable to start by trying to reach the lower end heart rate and increase it gradually over time. If you have any type of health problem, back pain or you are taking any medication, it may not be advisable to work out at your target health rate to begin with. Again, check with your doctor first before beginning any exercise program .
To find your heart rate during your workout :
- Stop your routine and feel for your pulse near an artery in your neck, on either side of your Adams’ apple
- Count the number of beats for 10 seconds and multiply the total by 6 to get your actual heart rate per minute
- Check to see if you are within your range. If you’re too low – increase the intensity of your work out, too high – slow it down a little!
