TARGET HEART RATES |
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During the summer months, what could be better than making the most of the longer daylight hours than by alternating your visits to the gym with a workout in the great outdoors? However, when taking to the open road, you should still take care to pace yourself, as you would in a controlled environment such as the gym. Of course, this is easy to do in the clubs where our cardio equipment measures your heart. But what about when you're outdoors? No need to fret - we put together a simple guide to target heart rates, so that you can pace yourself, measure your fitness and reach your fitness goals even when you're not in the club.
Did you know?
Virgin Active will soon be launching some great outdoor group exercise classes. Contact your nearest club for details.
What should my target heart rate be during exercise?
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Health professionals know the importance of proper pacing during exercise. To get the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive.
Target heart rates let you measure your initial 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.
How do I calculate my maximum heart rate (MHR)?
To calculate your MHR, you can use the Estimated Maximum Heart Rate (EMRH) formula, which is (220 minus age) for men and women. For example, if you are 35 old, then your MHR is 185.
How do I measure my heart rate?
Easy! Feel your pulse for 10 seconds. It’s easiest to feel it with two fingers in your neck – follow the arch of the trachea from the midline of your throat to either the left or right side of the top of your neck. You should count one-sixth of your MHR. For most people this will be approximately 17 – 25 beats per 10 seconds.
What are my target heart rates during exercise?
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate. Remember, these are guidelines only.
| AGE |
TARGET HR ZONE
50% - 85% |
AVERAGE MAX HR
100% |
| 20 |
100 - 170 beats per
minute |
200 beats per minute |
| 25 |
98 - 166 beats per
minute |
195 beats per minute |
| 30 |
95 - 162 beats per
minute |
190 beats per
minute |
| 35 |
93 - 157 beats per
minute |
185 beats per minute |
| 40 |
90 - 153 beats per
minute |
180 beats per minute |
| 45 |
88 - 149 beats per
minute |
175 beats per minute
|
| 50 |
85 - 145 beats per
minute |
170 beats per minute
|
| 55 |
83 - 140 beats per
minute |
165 beats per minute
|
| 60 |
80 - 136 beats per
minute |
160 beats per minute
|
| 65 |
78 - 132 beats per
minute |
155 beats per minute
|
| 70 |
75 - 128 beats per
minute |
150 beats per minute
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What is an alternative to target heart rates?
Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath.
How should I pace myself?
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.
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