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.
Most new fitness equipment that offers heart rate training will calculate this for you so all you have to do is plug in your age and you’re good-to-go. For more information on cardio fitness equipment like treadmills, ellipticals, bikes, steppers, and more, please visit our website at www.FitnessExchange.com or CLICK HERE TO CONTACT US.