Train Like A Pro! Monitor Your Maximum and Target Heart Rates
Improve your level of cardiovascular fitness by learning how to determine your maximum and target heart rates. Here’s how:
To calculate your maximum heart rate, subtract your age from 220. For example, if you are a 50 year old, that would be 220 minus 50 (170 beats per minute). To determine your target heart rate, you must take your pulse during exercise. It’s easier than it sounds. If you do not have a wearable device, just stop during exercise and take your pulse. You will find your pulse point on the side of your neck or on your wrist. Count the number of beats per second for the first 15 seconds, then multiply this number by 4. If you are a member at a gym, most exercise machines will do this function for you.
What Are The Benefits? Individuals who are normally sedentary can reap the benefits from exercising at 60% of their maximum heart rate! For example, for a 50 year old, this would be 170 times 0.6, or 102 beats per minute. At the onset of your program, you should aspire to maintain your target heart rate for approximately 20 minutes. As you progress and become more fit, this 60% can be increased to 75%. A little bit at a time adds up in no time at all. Just be patient! This is how all those Rio Olympians began their journey…dream big and go far!