 | Calculating your Training Heart Rate For Maximum Aerobic Benefits |
| For maximum aerobic benefits and weight management you need to work out (for at least 30 - 45 minutes—3 - 5 days a week) at a training heart rate (THR) of 65% - 85% of your maximum heart rate (MHR). First you need an estimate of your MHR: 220 – your age = MHR is a standard equation used by the fitness industry. Remember this is an estimate—standard deviation is 10-12 beats per minutes (BPM) Determine the lower-limit THR by multiplying your MHR by 65% (.65 ) Determine the upper-limit THR by multiplying by 85% (.85) Your THR during aerobic exercise should be between the lower and upper limit. Example: Calculating THR for a 42 year old individual 220 - 42 = 178 bpm 178 x .65 = 115 bpm 178 x .85 = 151 bpm Thus, for maximum aerobic benefits that 42 year old needs to work at an intensity level that maintains the heart rate between 115-151 bpm. Remember this is a guideline for working out--your heart rate could vary several bpm up or down. A really fit individual could reasonably maintain a THR a bit higher than this standardized equation calls for. An out-of-shape individual may want to stay below the 65% THR until their fitness level begins to increase. Most importantly, you just have to listen to your body and use good sense! No one wants their post cardio cooldown to be lying on the floor from exhaustion! | How do I know if |