Heart Rate Chart

Ideal Heart Rate Zone

Here's How To Calculate It

Use the following exercise to calculate your ideal training heart rate zone and achieve your personal workout goals. I recommend you invest in a heart rate monitor so that you can keep track of your heart rate as you work out.

Take Your Resting Pulse:

For the next 3 days, as soon as you wake up and before you even stretch or get up, take your pulse. Time your pulse for 60 seconds. At the end of three days, record your lowest number as your resting heart rate.

Calculate your Target Heart Rate Zone:

1. Subtract your age from 220 to determine your maximum heart rate per minute.

2. Subtract your resting heart rate from your maximum heart rate.

3. Multiply this number by the percentage of the training zone you want to work in, such as 50% for Zone 1 (see diagram below.)

4. Add your resting heart rate to this number.

The Five Training Heart Rate Zones

ZONE 1: Fat Burning (highest % of calories from fat)......... 50% to 65%

ZONE 2: Healthy Heart (maintain cardiovascular fitness).... 60% to 75%

ZONE 3: Aerobic (improve cardiovascular fitness)............ 70% to 80%

ZONE 4: Anaerobic (competitive athlete training only)....... 80% to 90%

ZONE 5: Red-Line (competitive athletic training only)....... 90% to 100%

Example:

A 40-year old with a resting heart rate of 60 wishing to train at 65% of her training heart rate would have the following calculation:

220 - 40 (age) = 180. 180 - 60 (resting heart rate) = 120

120 x 65% (for Zone 2) = 78

78 + 60 (resting heart rate) = 138

Use The Table Below To Calculate Your Target Heart Zone

Subtract your age from 220

220- _____ = ____ (Your Max Heart Rate) Rate

Subtract your Resting Heart Rate = _____

Multiply by % of Training Zone x _____

Add your Resting Heart Rate + _____

Your Target Heart Rate = ____

Disclaimer:

I make no guarantee as to the accuracy of the above calculations, since there are many variables that can affect individual results. I recommend that you consult with a physician before starting any type of exercise or weight loss program.