Calculating Your Target Heart Rate for Exercise

Reviewed and contributions made by Kendra Rorabaugh, Sr. Business Development Manager, MBA, BA, Kinesiology & Exercise Science

We've all felt it . . . that "thump-thump" in our chest during exercise. Sometimes, it's a little flutter. Other times, it can feel like our heart is going to jump out of our chest.

This feeling is a result of our heart pumping oxygen-rich blood throughout our bodies. It is commonly known as our "heart rate" and is the number of times the heart beats per minute. Our heart rate increases during physical activity, making it a useful metric for tracking exercise effectiveness.

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Why Does Heart Rate Matter?

To achieve optimal fitness outcomes, an exercise plan needs to be specific and measurable- your plan should outline and include:

1. Exercise type
2. Frequency
3. Duration
4. Intensity Level

This is known as the FITT principle: frequency, intensity, time and type. Heart rate has become one of the most popular ways to measure exercise intensity, making it a motivating metric in our pursuit of health and fitness goals.

Heart rate can be measured manually or by wearing a heart rate monitor. Thanks to advances in technology, wearable heart rate monitoring devices are more accessible and affordable than ever before.

But how do we know what our heart rate should be during exercise? Let's break it down. The American College of Sports Medicine (ACSM) recommends all generally healthy adults complete:

• 150-300 minutes of moderate exercise per week
• 75-150 minutes of vigorous physical activity per week
• A combination of the two

Moderate physical activity is defined as 65-74% of your age-predicted maximum heart rate. Alternately, vigorous physical activity is defined as 75-96% of your age-predicted maximum heart rate.

Calculating Your Target Heart Rate Ranges

It's important to take your age into account when calculating your heart rate. Below are the calculations for Age Predicted Max Heart Rate (APMHR):

1. Start by calculating your APMHR, minus your age. Example: 220 beats/min - 40 years of age = 180 beats/min.
2. Multiply your APMHR by 0.65 to identify the bottom of the moderate intensity range. Example: 180 beats/min x 0.65 = 117 beats/min.
3. Multiply your APMHR by 0.74 to identify the top of the moderate intensity range. Example: 180 beats/min x 0.74 = 133 beats/min.
4. Multiply your APMHR by 0.96 to identify the top of the vigorous intensity range. Example: 180 x 0.96 = 173 beats/min.
5. Create moderate- and vigorous intensity heart rate ranges based on the calculations. For our example: Moderate intensity zone = 117 - 133 beats/min.; vigorous intensity zone = 134 - 173 beats/min.

To measure your heart rate manually, place your index and middle fingers over your carotid artery on either side of your neck, or radial pulse on your wrist at the base of your palm and feel your pulse. Count your heart beats for ten seconds, then multiply that number by six.

Understanding and Applying Heart Rate Training

While heart rate training is a great accountability tool, according to Bayes and Swank in their book, Exercise Testing and Prescription, it's important to remember that the age-predicted maximum heart rate calculation is only an estimation. The actual maximum heart rates can be higher or lower by up to 15 beats per minute

Many variables contribute to variations in heart response to exercise. Such variables include sleep, stress, weather conditions, hydration levels, medications and health conditions, nutrient and stimulant consumption.

When using a wearable device to track heart rate, it's important that the device is worn properly. Set up the device according to instructions and the user profile to the individual wearing the device.

Finally, heart rate training is most appropriate when applied to aerobic activity such as walking, running or cycling. It is sometimes more difficult to apply during explosive activities (e.g., strength training, HIIT) or swimming (due to hydrostatic pressure in the water).

In these situations, it's sometimes useful to apply the RPE Scale (rating of perceived exertion) as an alternate method for tracking exercise intensity:

Rating	Perceived Effort
1	Rest
2	Very light
3	Light
4	Moderate
5	Somewhat Hard
6	Hard
7	Very Hard
8	Vigorous
9	Extremely vigorous
10	Maximum effort

Other recommendations

Anyone beginning an exercise program should ALWAYS consult with their physician first. This is especially true if these factors are present: over 40 years of age, sedentary lifestyle, smoker, asthma, high blood pressure, high cholesterol, existing heart condition or pacemaker, recovering from a surgery or illness or on medication.

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To learn more about how our team can help you get back to your best, schedule your appointment with us today. If you happen to live in a remote area or prefer to stay home during this time, our licensed therapists can deliver our same high-quality care remotely via online PT with CONNECT.

References

Bayes, MP, Swank, AM. Exercise Testing and Prescription. 1st ed. Philadelphia (PA): Wulters Kluwer; 2018.

Zuhl, M. (2020). Tips for Monitoring Aerobic Exercise Intensity. American College of Sports Medicine. https://www.acsm.org/docs/default-source/files-for-resource-library/exercise-intensity-infographic.pdf?sfvrsn=f467c793_2

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