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To gauge the intensity of your exercise, compare your actual heart rate with your target heart rate. Your heart rate reflects the number of beats per minute, while your target heart rate represents the goal you should aim for during aerobic activities to enhance your fitness. The more intense the exercise, the faster your heart must beat to supply your muscles with oxygen-rich blood.
You don’t have to hit your target heart rate to reduce the risk of heart and blood vessel diseases. Even moderate exercises, like walking, can improve your health. Still, knowing your target heart rate can be valuable. It’s a reliable measure to determine the intensity of your workout.
Decoding the Numbers
Target heart rates are determined by age and are typically shown as a range, such as 108 to 144 beats per minute. The lower limit—108 in this case—represents half of the maximum heart rate recommended for your age during exercise. If you're a beginner, aim for the lower end. The upper limit—144 here—represents three-quarters of the maximum heart rate. After a few months of exercise, you may aim for the higher end. The maximum heart rate is the highest safe heart rate for your age.
These ranges serve as a broad recommendation. Certain medications for heart conditions and high blood pressure may limit how much your heart rate can increase during physical activity. Beta-blockers are one example of such medications. If you're on these, consult with your doctor before starting any exercise routine.
If you have specific health conditions, the target heart rate range for your age may not be suitable for you. However, it provides a general idea of how to gauge the intensity of your workouts. For those with heart disease, hypertension, or other medical concerns, be sure to ask your doctor for the ideal range for your exercise.
Regardless of your health condition, it’s always wise to ask your doctor to determine the target heart rate range that’s most appropriate for you.
Determining Your Target Heart Rate
To calculate your target heart rate, use the following formula:
- Subtract your age from 220 to find your maximum heart rate
- Multiply your maximum heart rate by 0.5 to determine the lower end of your target heart rate range
- Multiply your maximum heart rate by 0.75 to determine the higher end of your target heart rate range
This formula is optional. Alternatively, you can refer to a table for an estimate of your target heart rate. Locate your age in the left column and then move across to the right column to find your target range.
| Age | Target Heart Rate (beats per minute) |
| 20 | 100 to 150 |
| 25 | 98 to 146 |
| 30 | 95 to 142 |
| 35 | 93 to 138 |
| 40 | 90 to 135 |
| 45 | 88 to 131 |
| 50 | 85 to 127 |
| 55 | 83 to 123 |
| 60 | 80 to 120 |
| 65 | 78 to 116 |
| 70 | 75 to 113 |
| 75 | 73 to 109 |
How Can I Tell If I'm Within My Target Range?
To determine if your heart rate falls within your target range, follow these simple steps.
- While exercising, locate your pulse by gently pressing the tips of your first two fingers to the arteries on either side of your Adam's apple.
- Count the beats you feel within 10 seconds.
- Multiply that number by 6 to get your heart rate per minute.
- Compare this with your target heart rate. If it's below the low end of your range, consider increasing your intensity. If it's above the high end, you may want to ease up a bit.
