Monday, July 2, 2012

Healthy Tip of the Day: Estimate Your Heart Rate Max and Target Heart Rates

So often I have clients ask what their maximum heart rate should be. There are multiple ways to calculate this, but sometimes they just want an easy answer, right then and there, for a general idea.

Here's a quick way to check yourself:

Subtract your age from 220. This is about the maximum amount of heart beats per minute your heart can handle during exercise.

When you are participating in low-intensity exercises, you want your heart rate to be about 50 to 60 percent of your heart rate max. So, take the result of 220-your age and multiply it by .50 or .60 for this target heart rate.

For moderate exercise, you want your heart rate between 60 and 80 percent: 220-your age multiplied by .60 or .80.

For high intensity workouts, your target heart rate is 90 percent of your heart rate max. So, 220-your age multiplied by .90.

It is especially important to be aware of your heart rate during bouts of exercise during this extremely hot summer that we are experiencing. And, as always, HYDRATE!!!!!!!!

ENJOY!!

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