How to calculate heart rate zones

How to calculate heart rate zones

Heart monitoring is used during aerobic exercise to assess the intensity of a workout on your body. If you are working hard enough, then your heart rate will be elevated to a certain level. During any aerobic exercise program you should take your heart rate and be able to tell if it is at the right level. This article will tell how to take your resting heart rate, working heart rate and recovery heart rate. And, how to compare it to a scale to see if you are at your target heart rate to aerobic health.

The resting heart rate is the number of times the heart beats a minute while resting. The best time to take your resting heart rate is in the morning when you wake up. For women the average resting rate is between 74 and 84 beats per minute, for men it is between 72-78.

To take your heart rate, place your hand on the pulse of your wrist, this is called the radial heart rate. With your fingers, not your thumb, find the pulse. To take your corotid pulse, place your fingers on the side of the Adam’s apple on your neck until you find the pulse. Take the pulse by counting the beats for 10 seconds. You can multiply that number by 6 to get your beats per minute.

To get your working heart rate you must take your pulse after vigorous exercise that has lasted for at least 5 minutes. Keep marching or moving while you are taking your pulse.Take your pulse for 6 seconds and add a zero or take it for 10 seconds and multiply by 6.

Your recovery heart rate is the rate at which the heart returns back to normal after vigorous exercise. This is an important aspect of how healthy a person’s heart is. The more cardiovascularly fit a person is, the quicker their heart will recover after exercise. Take your pulse one minute after you have stopped exercising and then again at 2
minutes and 5 minutes.

Everyone needs to exercise at the correct heart rate to get the most cardiovascular benefits and to stay safe. This heart rate is called your target or training heart rate; or the rate you want your heart beating during vigorous exercise. Most fitness experts recommend exercising between 55 % and 85 % of your maximum heart rate for optimal benefits.

The way to find your target heart rate is to do this formula. Take your age and subtract it from 220. Now multiply that number by .55. And, multiply the same number by .85. Here is an example: Maria is age 40.
220 – 40 = 180
180 x .55= 99
180 x .85= 157

Maria should have a heart rate above 99 while exercising to get any cardiovascular benefit. But, she should never allow her heart rate to go above 157 while exercising.

A pulse somewhere in the middle will be the best for optimal performance and in the safest range.

Leave a Comment