Target heart rate for exercise
Your target heart rate is 50 to 85 percent of your maximum heart rate. It is the level at which your heart is beating with moderate to high intensity. To determine your maximum heart rate, take 220 and subtract your age.
Sustaining a workout at this pace improves cardiorespiratory endurance. So, knowing your target heart rate helps you pace your workouts. Exercising at the right level of intensity will help you avoid burning out or wasting time with a workout that’s not vigorous enough to help you meet your goals.
Help your heart work stronger
Cardiovascular exercise (also called aerobic exercise) is especially effective in keeping your heart healthy and reaching your target heart rate. This specific type of exercise gets your heart beating fast for several minutes at a time.
Target heart rate is defined as the minimum number of heartbeats in a given amount of time to reach the level of exertion necessary for cardiovascular fitness, specific to a person’s age, gender, or physical fitness.
The following is an estimate given by the American Heart Association for target heart rate numbers for adults:
| Age | Target Heart Rate Zone (50-85%) | Average Maximum Heart Rate (100%) |
|---|---|---|
| 20 | 100 to 170 beats per minute | 200 bpm |
| 30 | 95-162 bpm | 190 bpm |
| 35 | 93-157 bpm | 185 bpm |
| 40 | 90-153 bpm | 180 bpm |
| 45 | 88-149 bpm | 175 bpm |
| 50 | 85-145 bpm | 170 bpm |
| 55 | 83-140 bpm | 165 bpm |
| 60 | 80-136 bpm | 160 bpm |
| 65 | 78-132 bpm | 155 bpm |
| 70 | 75-128 bpm | 150 bpm |
| 75 | 73-123 bpm | 145 bpm |
| 80 | 70-119 bpm | 140 bpm |
| 85 | 68-113 bpm | 135 bpm |
| 90 | 65-111 bpm | 130 bpm |
Measure your heart rate
To determine your heart rate, use your first two fingers to press lightly over the blood vessels on your inner wrist—the side by your thumb. Count your pulse for ten seconds and multiply this number by six.
If your heart rate is 50 to 85 percent of your maximum heart rate, you have hit your target heart zone and are working at the right level of intensity.
Wearing a fitness tracker can help do the work for you. The device is worn like a bracelet or watch and measures your heart rate.
Exercising at the right level of intensity improves heart and respiratory endurance and helps keep your workout at a level that is vigorous enough to meet your health goals.
A final note
If you have a heart condition, discuss your target heart rate with your doctor before starting an exercise program.
