How Do You Determine Your Target Heart Rate?

Some experts suggest exercising at 60 to 75 percent of your maximum heart rate to achieve maximum cardiovascular benefits with minimal risk.

But how do you know what your maximum heart rate is?  Easy, just subtract your age from 220.  This number should never be exceeded during any workout session.  Sixty percent of that number is the low end of your training heart rate zone.  For example, if you’re 30 years old, your maximum heart rate is 190 beats per minute.  Sixty percent of 190 is 114; seventy-five percent of 190 is 143.

Your goal is to maintain a heart rate between 114 and 143 — a range which is called your target heart rate (THR) zone.  If you fail to exercise within this range, you won’t achieve the aerobic benefits.

To find your heart rate during exercise, check your pulse in one of two ways, either by your radial pulse or your carotid pulse.  To take your radial pulse, turn your right hand with your palm facing upwards.  Now, with the fingers of the left hand gently feel the pulse on the outer region of the wrist.  Count the amount of beats in a 15 second period, then multiply it times four.

When taking your carotid pulse, feel the “Adam’s Apple” (the area in front of your neck).   Place your fingers to approximately one and a half inches either side of it.  You should now feel the carotid pulse.   Never, ever, compress both areas simultaneously, you’ll cause the blood to clot.  Count the number of beats in a 15 second period, then multiply it times four.