Target Heart Rate Tool
Your target heart rate is the range at which exercise is considered safe and effective. It is a percentage of what your maximum heart rate should be. This calculator uses the age-based method to figure out your target heart rate for how hard you exercise. Medium-intensity aerobic exercise includes activities such as walking fast, yard work, or doing water aerobics. High-intensity aerobic exercise includes activities such as running, cycling, and swimming laps.
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Your results
Based on your fitness level and age, your target heart rate is to beats per minute. Your estimated maximum heart rate is beats per minute.
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 must first stop exercising to take your pulse. The easiest places to find your pulse are at your neck and wrist. Place your fingers on either place and press lightly. Count the beats you feel for 60 seconds. Or count for 30 seconds and double the result. Use your fingers, not your thumb. You can also buy a pulse monitor at sporting goods stores and discount stores. Many start watches can also take your pulse.
Why should you care?
Regular exercise is important to help you stay healthy and at a normal weight. You should know how hard you are working out. Your target heart rate can tell you that. Keep in mind that exercise doesn't have to be hard to offer health benefits. You can improve your fitness and health with a medium-strength workout a total of 150 minutes each week. Or with a harder-strength workout a total of 75 minutes a week. You can break up this amount into smaller portions during the day. If you are a beginner, you will want to start at a less active level and work up to more active exercise as you become more fit.