This formula is one of the most effective methods used to calculate your target heart rate for aerobic (cardio) exercise. It factors in your resting heart rate (RHR), which is a good indicator of your state of fitness.
How It Works
To accurately measure your resting heart rate: Count your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse)—prior to getting out of bed in the morning. Count the number of beats, starting with zero, for one full minute. For accuracy, take your resting heart rate three mornings in a row and average the heart rates. Enter your information into the target heart rate calculator below:
Target Heart Rate Results:
Your heart rate ranges (in beats per minute)
55%: - bpm
75%: - bpm
60%: - bpm
80%: - bpm
65%: - bpm
85%: - bpm
70%: - bpm
To learn more about this topic, check out these SparkPeople resources:
If you are new to exercise or have received exercise restrictions from your doctor, start with a lower heart rate range (about 55% to 65%). If you are an intermediate exerciser, try to stay within the range of 60% to 80%. Very fit individuals can work up to 85%.
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