Target Heart Rate

In order to set the appropriate exercise intensity level (training zone), you must first find out your target heart rate (THR).

Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic training zone, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.

How to Measure Heart Rate?

Wearing a heart rate monitor is an easy but if you don't have a monitor here is another easy way to measure your heart rate:

Take 220 - (subtract) your age X (multiply 60%, or 70%, etc. intensity rate.) = Target heart rate (divide by six for a ten second pulse count. Take your pulse for ten seconds and gage where you are during the workout. Speed up the pace if you are below 60%.

Current research tells us that individuals who are in poor aerobic condition will benefit more from working on the lower end of the percentage of their HRR and vice versa. Also, keep in mind that, whatever method you use to determine intensity , it is only an estimation of appropriate intensity level. If you have any questions or concerns about your exercise regimen, including your target heart rate, consult your doctor.