Calculate your target heart rate

Calculating your target heart rate can help you maximise your workout for great results!

What is a target heart rate?

Target heart rate is an optimal heart rate used by gym users or fitness enthusiasts that enables people to achieve optimal workout results.Heart rate changes during physical exercise and the more intensive the exercise, the faster the heart rate. Due to a change of heart rate, the supply of blood and oxygen to the body cells also changes.

“Target heart rate is that optimal state where the body functions most efficiently, can adapt well to changes of physical intensity during an exercise, and is a measure of improved physical fitness.” The target heart rate range differs for men and women and also depends on the person’s current physical condition and past training.

Benefits of calculating target heart rate:

Target heart rate is a good workout tool as it helps to measure the progress of one’s fitness regimen.

It can also be very beneficial for people trying to lose weight by aerobic exercise or just fitness practitioners working towards physical well-being.

Blood pressure is an important indicator for a healthy heart rate and target heart rate is used to lower blood pressure in some people. It can also help in keeping the heart and body healthy.

Calculating the target heart rate is necessary for a safe and efficient workout. The intensity of the workout can vary from slow-paced to vigorous; exercising at the right pace is necessary to get the full benefit of a workout as a sudden increase in intensity may be harmful or very light exercise may not be that beneficial.

Calculating your target heart rate

One of the methods used to calculate target heart rate is ‘Karvonen’s formula’.

Target heart rate = Exercise intensity level (percentage) x (Maximum heart rate – Minimum heart rate) + Minimum heart rate.
Exercise intensity levels:
Beginner or low fitness level: 50% to 60%
Intermediate or average fitness level: 60% to 70%
Advanced or high fitness level: 75% to 85%
Maximum heart rate = 220 – your age
Minimum or resting heart rate = Take your pulse for a full minute before getting out of bed in the morning. That’s your minimum heart rate.
Target heart usually falls between 60 – 85% of your maximum heart rate. Once you’ve established your target heart rate, try and exercise in that zone for maximum effect.

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