Target Heart Rate Calculator

Posted: November 15, 2010 in Exercise Programming, Goals

Knowing your target heart rate can help maximize the effects of your workout. Calculating your target heart rate can lead to a safer, more efficient workout. Knowing you are exercising at the right pace can help you maximize the benefits of a good cardiovascular workout. If you are exercising too hard, you may burn out and encounter injuries. If you aren’t pushing yourself enough, you will not see the results you are hoping for. Knowing items as basic as your age, resting heart rate, and exercise intensity level can go a long way in helping you achieve your fitness goals.

You gain the most benefits and eliminate potential health hazards when you exercise within your target heart rate.
Training Zones:

In order to understand training zones, it is helpful to understand what your maximum heart rate is. This is the maximum number of beats your heart can produce in one minute. Maximum heart rate can be determined by subtracting your age from the number 220.

Warm Up- This is 50 to 60% of your maximum heart rate. If you are a beginner to exercise, this is the best place to start. If you are a runner or walker, this can also be a great warm up zone. This zone can decrease body fat, blood pressure, and cholesterol. Beginning here can also lower your risk of injury.

Fat Burn- This is 60-70% of your maximum heart rate. This zone is more intense than the first zone and can help you burn more total calories.

Cardio- This zone is 70-80% of your maximum heart rate. This zone will improve your cardiovascular and respiratory systems. In addition, you can build a healthier and stronger heart. If you are training for an endurance event, this is a great zone to train in.

Training- This zone is 80-90% of your maximum heart rate. The benefits of this zone include consuming the highest amounts of oxygen possible during exercise, improve your cardio respiratory system, and improve your ability to fight fatigue during exercise. You will also be burning more calories from the high intensity workouts.

Hardcore- This zone requires 90-100% of your maximum heart rate. In this zone, you will burn the highest number of calories. Maximum effort is a very intense training zone, you must be in excellent shape and cleared by a physician to workout in this zone.

Improve your resting heart rate…it’s simple:
1. Exercise regularly. Cardio activity will keep your blood pumping, increase the efficiency of your heart, and reducing the number of beat per minute it takes to get your circulatory system functioning whether you are active or resting.
2. Stay hydrated. Drinking water will help increase your blood flow.
3. Get at least seven hours of sleep at night. Rest is important in allowing your body to recover from your daily activity and exercise.

Check out this target heart rate calculator

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