Stay in the Zone - Targeting your Target Heart Rate    

                                                                    by:  Darrell W. Butler

How your body reacts to your particular workout is based on how hard you push yourself.  One way of measuring the intensity of your routine is by checking your pulse periodically to make sure that you are within what is commonly known as your Target Heart Range. 

Bear in mind that this is based on a formula, so it will not account for medications or individual conditions that may affect your heart rate.  Before starting any exercise program and for more specific exercise guidelines be sure to consult with your physician. 

With that said, to determine your Target Heart Range (THR), you’ll first need to determine your Resting Heart Rate (RHR).  This is literally the speed that your heart beats when you’re doing absolutely nothing.  To calculate this number, take your pulse for 60 seconds by placing your middle and index fingers over your opposite wrist or directly below your jawbone.  Be sure to do this either when you first wake up or after you’ve been sitting and relaxed for at least 5 minutes. 

In case you’re wondering, the average adult has a Resting Heart Rate of 60-100 beats per minute (bpm).  If you’re an athlete or extremely fit however, your RHR may be even lower than 60 bpm meaning your heart requires less effort to do it’s job than someone who’s heart was less efficient. 

Once you’ve determined your RHR, your next step is to determine your Maximum Heart Rate (MaxHR). Your Maximum Heart Rate is literally the maximum number of times that your heart can beat per minute.  To calculate your MaxHR, take the number 220 and subtract your age.  So for example, if you’re 30, your Maximum Heart Rate would be 190 beats per minute.  However, this would be equivalent to flooring your car at full speed for the duration of your workout.  You'd never last and it would obviously be dangerous for you so your next step is to determine a safe percentage of this number to train within.  This is usually between 50% and 90% of what is called your Heart Rate Reserve (HRR).

To determine the low end of your Target Heart Range, insert the 2 numbers we’ve calculated so far into the following formula:

MaxHR – RHR (=HRR) x 50% + RHR = low end of THR

So for example, if you’re 30 with a resting heart rate of 60 bpm, your formula would be 190 – 60 (=130) x .50 + 60 = 125 bpm

To determine the high end of your Target Heart Range, use the same formula found above, but this time instead of multiplying by 50%, you’ll use 90%.

MaxHR – RHR (=HRR) x 90% + RHR = high end of THR

So once again, if you’re 30 with a resting heart rate of 60, your formula would look like the following: 190-60 (=130) x .90 + 60 = 177 bpm. 

This leaves us with a THR between 125 and 177 bpm.  Therefore, this person would need to raise their heart rate up to at least 125 bpm in order for them to really benefit from their workout.   Anything less wouldn’t be much of a challenge and won’t force their body to perform at a higher level.  

While 177 is the high end of the range, as this person gets in better shape there will be times when an occasional push beyond this number should be encouraged as well.  Just be sure to constantly listen to what your body is trying to tell you.  If you feel pain or become dizzy, you should decrease the intensity of your training or stop completely.