Target Heart Rate

Target heart rates let you measure your initial cardiovascular fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.

Heart rate monitor training, or heart rate zone training, is an effective training method and approach, to maximize the benefits of cardiovascular exercise.

When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

Estimated Maximum Heart Rate: 220 minus your age

Maximum beats per minute __________ (Now use this number below where the HR is.)

Find your THR for Aerobic Exercise.

60% maximum = HR__________ X .6 = __________ beats per minute

80% maximum = HR__________ X .8 = __________ beats per minute

My Target Heart Range for aerobic exercise is between__________ and __________ beats per minute.

PLEASE NOTE:

It is always good to know your resting and THR.

Exercising at the right intensity, for the right amount of time, and the proper frequency is the secret to maximizing your cardiovascular workouts.

Remember to do aerobic exercise for AT LEAST twenty minutes - to get into your fat burning zone!