Holding Your Target Heart Rate

This one single tip could double your weight loss potential.  Master it!

Your target heart rate is extremely important in monitoring your fitness level. In fact if you’re just getting started on a new exercise routine your target heart rate will allow you to measure your initial fitness level. The idea is to measure your heart rate during exercise and try to keep that rate between 50 and 85% of your maximum heart rate.

What is My Target Heart Rate?

Below you’ll find a table that will give you an approximation of your target and maximum heart rate.  You can also gauge your maximum heart rate by taking 220 and subtracting your age.  As you’re exercising you’ll want to keep your heart rate between 50 and 80% of your maximum heart rate.

Age	Target HR Zone 50–85 %	Average Maximum Heart Rate 100 %
20 years	100–170 beats per minute	200 beats per minute
25 years	98–166 beats per minute	195 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

If you’re just starting an exercise program you’ll want to aim around the 50% of your maximum heart rate. After a few weeks you’ll want to move to 60%. After a few more weeks you should be around the 80% target heart rate.

How Do I Measure My Heart Rate While Exercising?

Manual Method
You can actually take your heart rate on any part of the body where an artery is close to the surface and the pulse can be felt. The most common places are at the wrist (radial artery) or the neck (carotid artery).

Monitor Method
With advances in modern electronics an ECG/EEG monitor may be used to measure your heart rate. Obviously its going to be very difficult to measure your heart rate while your running, biking, or swimming. A heart rate monitor can be purchased for about $40 and will give you a very accurate measurement of your target heart rate.