Your heart rate tells how many times your heart beats each
minute. The maximum heart rate is the fastest your heart can beat. Exercise above 75% of
that rate is too much for most people. You can figure out the number of times your heart
should beat each minute during exercise (your personal "target" heart rate),
with the following guidelines and just a little bit of math.
Look for the age category closest to your age in the table below and read the line across:
| Age |
Target Heart
Rate Zone |
Average Maximum
Heart Rate |
| 55 |
50-75% |
100% |
| 60 |
80-120 |
165 |
| 65 |
83-123 |
160 |
| 70+ |
75-113 |
155 |
For example, if you are 60 years old, your target zone is
80-120 beats per minute.
When you begin your exercise program, choose the lowest level in the zone closest to your
age and keep your heart rate at that level for the first few months. As you get into
better shape, you can slowly build up to a higher level.
To see if you are within your target heart rate zone, measure your heartbeats right after
exercising. One good way is to place the tips of your first two fingers on the inside of
your wrist, just below the bottom of your thumb. Count your pulse for 10 seconds and then
multiply by six to find the number of beats per minute. If you are below your target zone,
you may want to exercise a little harder next time. Slow down if you are above your target
zone.
Before starting any aerobics program, check with your doctor and ask about your own target
heart rate. Some blood pressure medicines, for example, can affect how you figure out your
target heart rate.
National Institute on Aging
U. S. Department of Health and Human Services
Public Health Service
National Institutes of Health
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