Your target heart rate _____.
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To determine your target heart rate, you need to consider your age and exercise intensity level. The target heart rate zone is typically defined as a range of heartbeats per minute (bpm) that is safe and effective for cardiovascular exercise. It can vary depending on factors such as your fitness level and specific health condition.
To estimate your target heart rate, you can use the Karvonen formula. Follow the steps below:
1. Subtract your age from 220 to find your maximum heart rate (MHR). For example, if you are 35 years old, your MHR would be 220 - 35 = 185 bpm.
2. Determine your desired exercise intensity level. This is typically expressed as a percentage of your heart rate reserve (HRR). The HRR is calculated by subtracting your resting heart rate (RHR) from your maximum heart rate (MHR).
3. Calculate your target heart rate using the following formula:
Target Heart Rate = (Desired Intensity × HRR) + RHR
For example, let's say your resting heart rate is 70 bpm and you want to exercise at 70% of your HRR:
HRR = MHR - RHR = 185 - 70 = 115 bpm
Target Heart Rate = (0.70 × 115) + 70 = 139.5 bpm
Therefore, your target heart rate would be approximately 139.5 beats per minute.
Keep in mind that it is essential to consult with a healthcare professional or a fitness expert to determine the most suitable target heart rate range for you, especially if you have any pre-existing health conditions.