## How To Calculate Target Heart Rate For Fitness

Heart rate training helps determine if a workout is helping you reach your personal fitness goals. Heart rate measures how hard your heart works to pump blood and oxygen to the rest of your body. The greater the intensity of your activity, the faster your heart beats, making it a good way to measure your workout.

To calculate your target heart rate, you will need to know your maximum heart rate. Subtract your age from 220, and that will give you your heart rate’s max beats per minute. Now multiply that number by the percentage you’d like to achieve during your workout.

• Multiply by 0.50 = 50% Max Heart Rate, in the Warm Up Zone
• Multiply by 0.65 = 65% Max Heart Rate, in the Fat Burning Zone
• Multiply by 0.75 = 75% Max Heart Rate, in the Cardio Zone
• Multiply by 0.85 = 85% Max Heart Rate, in the Performance Training Zone

For example, a 40 year old who wants to workout in the Cardio Zone (70 – 80% of Max Heart Rate):

• 220 – 40 = 180 bpm Max Heart Rate
• 180 bpm times 0.70 = 126 bpm on the low end of the Cardio Zone.
• 180 bpm times 0.80 = 144 bpm on the high end of the Cardio Zone.
• So the Cardio Zone for this exerciser is 126 – 144 bpm.