How to get your ideal heart rate when doing exercises


Some of us is taking very hard at ourselves during exercises. We exert to much and push ourselves further..beyond limit.

Keep in mind that there is an ideal intensity zone depending as we aged.




Here is a simple guide:


The basic way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 30 years old, subtract 30 from 220 to get a maximum heart rate of 190. This is the maximum number of times your heart should beat per minute while you're exercising.

Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked.

Here's how heart rate matches up with exercise intensity levels:

    Moderate exercise intensity: 50 to 70 percent of your maximum heart rate
    Vigorous exercise intensity: 70 to 85 percent of your maximum heart rate

If you're not fit or you're just beginning an exercise program, aim for the lower end of your target zone (50 percent). Then, gradually build up the intensity. If you're healthy and want a vigorous intensity, opt for the higher end of the zone.



Quick Tabular View


Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 beats per minute 200 beats per minute
30 years 95-162 beats per minute 190 beats per minute
35 years 93-157 beats per minute 185 beats per minute
40 years 90-153 beats per minute 180 beats per minute
45 years 88-149 beats per minute 175 beats per minute
50 years 85-145 beats per minute 170 beats per minute
55 years 83-140 beats per minute 165 beats per minute
60 years 80-136 beats per minute 160 beats per minute
65 years 78-132 beats per minute 155 beats per minute
70 years 75-128 beats per minute 150 beats per minute
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