About your results
Your target range depends on your intensity of exercise. For medium intensity, your
target rate should be 50% to 70% of your maximum heart rate. Are you just starting
an exercise program? Your target health rate should be at 50% to 60% of your maximum
rate. Becoming more fit? You may increase your heart rate to 70% of maximum. Do you
have any health problems? Are you an older adult? Talk with your healthcare provider
before starting an exercise program.
Your target range depends on your intensity of exercise. For high intensity, your
target rate should be 70% to 85% of your maximum heart rate. This assumes that you
do a lot of exercise and don't have problems that would make exercise unsafe.
Finding your heart rate
You can find out your heart rate when you exercise. First, stop briefly to take your
pulse. The easiest spots to find your pulse are at your neck and wrist. Place your
fingers (not thumb) on either of these spots. Press lightly. Count the beats you feel
for 60 seconds. Or count for 30 seconds and double the result. You can also use a
pulse monitor. You can buy these at sporting goods stores and some drugstores. Many
start watches can also take your pulse.
Why should you care?
Regular exercise is important. It can help you stay healthy and at a normal weight.
When you exercise, you should know how much your heart is working. Your target heart
rate can tell you that. Keep in mind that exercise doesn't have to be hard to give
you health benefits. You can improve your fitness and health by doing a medium-strength
workout a total of 150 minutes each week. Or with a harder-strength workout a total
of 75 minutes each week. You can break this up into smaller parts during the day.
If you are a beginner, start at a less active level. Then work up to more active exercise
as you get more fit.