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Target Heart Rate

To get the most out of your exercise, you should frequently monitor your exercise intensity, this will insure that you are working within you heart rate training range.  If you exercise too hard, you're likely to injure yourself, conversely, if you're not working hard enough, you  may not get the results you desire.

When starting an exercise program, aim at the lowest part of your target range (50 percent) during the first few weeks. This is your initial target heart rate. Gradually build up to the higher part of your target range (75 percent) thus increasing your target heart rate.  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/target heart range. However, you don't have to exercise with this much effort in order to to maintain a healthy level of fitness.

 

Age
Beats per minute
Max beats per minute
 
Warm up
50-60%
           
Easy
60-70%
Aerobic exercise
70-80%
Anaerobic
 80-90%
Max heart rate
  90-100%
20 100-150  200 100 120 120 140 140 160 160 180 180 200
25 98-146  195 98 117 117 137 137 156 156 176 176 195
30 95-142  190 95 114 114 133 133 152 152 171 171 190
35 93-138  185 93 111 111 130 130 148 148 167 167 185
40 90-135  180 90 108 108 126 126 144 144 162 162 180
45 88-131  175 88 105 105 123 123 140 140 158 158 175
50 85-127  170 85 102 102 119 119 136 136 153 153 170
55 83-123  165 83 99 99 116 116 132 132 149 149 165
60 80-120  160 80 96 96 112 112 128 128 144 144 160
65 78-116  155 78 93 93 109 109 124 124 140 140 155
70 75-113 150 75 90 90 105 105 120 120 135 135 150
 
Explanation:
 
Healthy Heart Range (Warm up) --- 50 - 60% of maximum heart rate: The easiest range and probably the best range for people  just starting a fitness program. This range has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this range are fats!

Fitness Range (Fat Burning) --- 60 - 70% of maximum heart rate: This range provides the same benefits as the healthy heart range, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Range (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic range will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred range if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Range (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this range include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardio-respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be better equipped to fight fatigue. This is a high intensity range burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this range burns the highest number of calories, it is very intense. Most people can only stay in this range for short periods. You should only train in this range if you are very fit.
 

How to take your pulse
Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly. Start with zero on the first beat and count for 10 seconds then multiply by six. Always check your pulse frequently throughout your workout to make sure you within your target heart rate range.