Calculating and Monitoring Your Target Heart Rate

To calculate your target training heart rate, you need to know your resting heart rate. Resting heart rate is the number of times your heart beats per minute when it's at rest. The best time to find your resting heart rate is in the morning after a good night's sleep and before you get out of bed. The average resting heart rate is 60-80 beats per minute. However, for people who are physically fit, it's generally lower. Also, resting heart rate usually rises with age.

Once you know your resting heart rate, you can then determine your target training heart rate. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. You do this by measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.

The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate. Your maximum heart rate is about 220 minus your age. The figures below are averages, so use them as general guidelines.

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

Important Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.

Remember, pacing is important
It's important to pace yourself properly when exercising. If you're just starting a program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (85 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.

A simpler intensity test
If you don't want to take your pulse while exercising, try using a "conversational pace" to monitor your efforts during moderate activities like walking. It works like this:

	If you can talk and walk at the same time, you aren't working too hard.
	If you can sing and maintain your level of effort, you're probably not working hard enough.
	If you get out of breath quickly, you're probably working too hard, especially if you have to stop and catch your breath.

This content is reviewed regularly. Last updated 10/13/09.