Determining Your Target Heart Rate
Exercise builds muscle; more muscle burns more fat; less fat makes it easier to exercise. As children we called it play. As adults we call it exercise. And exercise is the key to maintaining a healthy weight. You can easily walk yourself thin with just a brisk 30-minute walk every day. Or go for something a bit more vigorous like jogging, lifting weights, joining a volleyball league, playing racquetball, swimming, aerobics or even yoga. Just MOVE!
Check your Pulse Rate: Use your first two fingers (not your thumb) to find your pulse or heart beat on either the radial or carotid artery.
- Radial artery is located on the inside of the wrist near the side of your thumb.
- Carotid artery is found on the neck between the windpipe and neck muscle, and just under the lower jaw bone.
Take a ten-second count. Use the chart below to find out if you are exercising at your target heart rate.
If your count is too high, slow down your pace.
If your count is too low, move faster or swing your arms above your shoulders.
| Target Heart Rate |
| Age | Target Zone | Average Max.
Heart Rate | 10 second count |
| (Years) | (50-75%)
(Beats/Minute) | (100%)
(Beats/Minute) | |
| 20 | 100-150 | 200 | 17-23 |
| 25 | 98-146 | 195 | 16-22 |
| 30 | 95-142 | 190 | 15-22 |
| 35 | 93-138 | 185 | 15-22 |
| 40 | 90-135 | 180 | 15-21 |
| 45 | 88-131 | 175 | 14-20 |
| 50 | 85-127 | 170 | 14-20 |
| 55 | 83-123 | 165 | 13-19 |
| 60 | 80-120 | 160 | 13-18 |
| 65 | 78-116 | 155 | 13-18 |
| 70 | 75-113 | 150 | 12-17 |
Maximum heart rate = (220 minus your age).
Target zone = (Maximum heart rate x (0.5 to 0.75))
Note: A few high-blood-pressure medications lower the maximum heart rate and thus the target zone rate. Ask your physician or Hy-Vee pharmacist if your medication lowers your heart rate.
