What's your target heart rate?
You know that exercise gets your heart pumping, and that's one of the reasons it helps you get fit. Did you also know that by keeping track of your heart rate while you exercise, you may be able to make your workouts more effective?
That's because there's an optimum heart rate during activity, known as a target rate. By exercising within this zone, you'll be more likely to benefit, with fewer risks.
Of course, when you're starting any new exercise program "slow and steady" is usually the best approach. If you've been inactive, are suffering from a heart condition or other illness, are taking medication, or are pregnant, it is recommended that you consult a doctor before beginning any new fitness program.
Know your numbers
To get the most benefits with the least risk, you should aim to achieve between 60% and 80% of your maximum heart rate when you exercise.
- Start by estimating your maximum heart rate (MHR), by subtracting your age from 220. For example, if you are 40 years old, your maximum heart rate (MHR) is 180 (220 – 40).
- Then, calculate the range for your target heart rate, by multiplying your MHR by 0.6 and 0.8. For example, if your estimated MHR is 180, your target heart rate range would be between 108 and 144 beats per minute (180 x 0.6 = 108 and 180 x 0.8 = 144).
How to use them
During an exercise session, you want to get your heart rate to the minimum number in your target range (in the example above, it's 108), to ensure you are working hard enough to maximize your benefit from the workout. If you're in less than perfect shape, you might want to work up to your minimum target over several sessions.
You also want to make sure you don't overexert yourself by exceeding the maximum number in your target heart rate (in our example, 144 beats per minute).
Check your pulse periodically when you exercise to make sure it's within your target range.
Find your pulse by placing your first and second fingers (not your thumb) on the inside or your wrist or on your neck below your jawbone, and use a watch with a minute hand to time it. For our sample target of 108 to 144 beats per minute, the 15-second target would be 27 to 36.
TIP: To make tracking your heart rate even easier, you can purchase a sports watch with a personal heart rate monitor.
How to get there
Just about any activity can get you into the target zone, including brisk walking, cycling, spinning, swimming, jogging, tennis or skiing.
Remember to always warm up first. If you're not at your minimum target after a little while, and you feel comfortable doing so, try increasing the speed or intensity of your exercise slightly to raise your pulse. If you're at or above your maximum target rate, dial it back.
As with any other health initiative, always start slowly and listen to your body. Aiming for a target heart rate can help make your workouts more effective — but above all, exercise should be fun.