Your Target Heart Rate




What Is A Target Heart Rate?

Target heart rate is not the same as normal heart rate.
Normal heart rate describes the ideal number of times your heart beats when you are at rest. When resting the average heart rate for an adult male is about 70 beats per minute (bpm). For an adult female it’s about 75 bpm. This can vary considerably from person to person.

Target heart rate describes a person’s ideal heart rate during vigorous exercise. It is defined as 60% to 85% of the maximum heart rate.

During vigorous exercise your heart rate should not exceed certain limits. For example, a 20 year old should not exceed a heart rate of 200 bpm. Certainly the maximum heart rate should not be maintained for long periods. Instead you should try to keep your heart rate within a certain range over the course of your exercise routine.
That range is your target heart rate.
Shooting for your target heart rate (no pun intended) is a good way to pace yourself during exercise. It helps guarantee that your level of activity is not too high or too low.





What Is An Ideal Target Heart Rate?


Your target heart rate is based upon your age. You will find a variety of suggested target heart rate ranges. Most of these assume you have no heart disease or other health issues that might limit your activity.

The American Heart Association suggests a rather broad range of heart rates which you can see in the chart below.

If you are just starting out with your exercise routine you should aim at the lower part of your target zone. As you get in better shape you can gravitate toward the higher side of your zone.

The table below shows target heart rate ranges by age as recommended by the American Heart Association.


Age
(In Years)

Target Heart Rate
(Beats per Minute)

Maximum Heart Rate
(Beats per Minute)

20
100 - 170
200
25
98 - 166
195
30
95 - 162
190
35
93 - 157
185
40
90 - 153
180
45
88 - 145
175
50
85 - 145
170
55
83 - 140
165
60
80 - 136
160
65
78 - 132
155
70
75 - 128
150



Exercise is very important to optimal heart health. If you are not currently exercising then start off slowly. But by all means get some exercise.


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