For example if you re 32 you d want to use the higher number in the 31 to 35 range.
Exercise heart rate range by age.
It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise.
For example for a 35 year old person the estimated maximum age related heart rate would be calculated.
Your maximum heart rate is about 220 minus your age.
Understanding your target heart rate.
A normal resting heart rate for adults ranges from 60 to 100 beats per minute.
If you re 45 years old this puts you in the target heart rate zone for vigorous exercise since the target zone for that age is between 146 5 and 160 75 beats per minute using the hrr method.
Your maximum heart rate is the highest heart rate that is achieved during strenuous exercise.
Normal heart rate chart during exercise.
The formula for determining your maximum heart rate is 220 minus your age.
Your target heart rate is calculated as a range not just one number.
The age adjusted equation for estimating your maximum heart rate is 220 minus your age.
When using the following chart keep in mind that the older you are the lower your fat burning heart rate.
The american heart association recommends exercising with a target heart rate of 50 to 75 percent of your maximum heart rate for beginners and for moderately intense exercise.
If you re under or over your target heart rate zone adjust your exercise intensity.
One method to calculate your approximate maximum heart rate is the formula.
The product of this equation is used to determine your heart rate at a given intensity level.
Studies have found that a higher resting heart rate is linked with lower physical fitness and higher blood pressure and body weight.
Below are some examples of target heart rates by age.
Generally a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness.
Then your target rate is usually 60 to 80 percent of your maximum heart rate according to the cleveland clinic.
Heart rate and age are necessary components in estimating your heart s response to exercise.
Multiply 37 by 4 to get 148.
220 your age approximate maximum heart rate.
For example a 30 year old s approximate maximum heart rate is 220 30 190 beats min.
To figure out this range follow the same formula used above except change 64 and 76 to 77 and 93.
This table shows target heart rate zones for different ages.
Target heart rate tips.
For vigorous intensity physical activity your target heart rate should be between 77 and 93 1 2 of your maximum heart rate.
For example a well trained athlete might have a normal resting heart rate closer to 40 beats per minute.
