Target Heart Rate Zone

Objectives

- Determine your target heart rate zone - Develop an understanding for why you need to exercise so your heart rate is in your target rate zone

Why is Target Heart Rate Important?

- Your heart rate needs to be in the target zone to improve cardiovascular endure. - To achieve the benefits of a walking activity, your heart rate needs to be withing your target heart rate zone. - Your target heart rate zone is dependent on your age. - The safe zone for exercise is for your heart rate to be between your low (60 percent) and high (90 percent) target heart rate limits. - Your heart rate should not go above the 90 percent limit. - To achieve aerobic benefits, you need to exercise in your target zone at least three ties a week for at least 20 minutes.

Target Heart Rate Example (The following shows the target heart rate zone for a 16-year-old:)

Low Limit: 220 minus 16 (subtract age) equals 204 (which is the maximum heart rate) times .60 (multiply by .60) equals 122.4 (round off to the nearest number: 122) High Limit: 220 minus 16 (subtract age) equals 204 times .90 (multiply by .90) equals 183.6 (round of to the nearest number: 184) The heart rate for a 16-year-old should at least 122 beats per minute and not more than 184 beats per minute to achieve cardio respiratory benefits.

Procedure for Determining Your Individual Target Heart Rate Zone

To determine the low limit (60 percent): Subtract your age from 220. This result is called your maximum heart rate. Multiply that number by .60. That number equals your lower target heart rate zone. To determine the high limit (90 percent): Subtract your age from 220. Multiply that number by .90. That equals your higher target heart rate zone.