Target Heart Rate

When it comes to cardiovascular fitness it is important to exercise with in a certain intensity to make sure you get the benefit you are looking for and also so you don't over do it.

• Just beginning: 50%-60% Intensity of Heart Rate Reserve for 10-30 minutes, 3 days a week.
• Intermediate: 60%-70% Intensity of Heart Rate Reserve for 15-45 minutes, 3-4 days a week.
• Advanced: 70%-85% Intensity of Heart Rate Reserve for 30-60 minutes, 5 days a week.

To know where you fall in these groups you need a physical fitness assessment from a certified personal trainer who can also recommend a productive cardio prescription. First step is to estimate your Maximal Heart Rate, follow the steps below (using my info as an example).

1. Determine your resting heart rate. Ideally, count your pulse in the morning before you get out of bed for one minute. (example: 55 bpm)
2. Determine your predicted maximal heart rate using 220-age. (example: 220-37=183)
3. Subtract resting heart rate from predicted maximal heart rate to get your heart rate reserve. (example: 183-55=128)
4. Multiply the heart rate reserve by the desired intensity level. (example:50%-60% intensity, 128 X 50%=64 bpm and 128 X 60%=77 bpm)
5. Add the resting heart rate back to the results. This is the target heart range.(example 64+55=119 and 77+55=132, to exercise in the 50%-60% range my bpm should be between 119-132 bpm)