Target Heart Rate

Who cares?

Exercise is an important part of your new lifestyle so you want to make sure that you're doing it right. You want to work hard enough that you're burning fat and strengthening your heart. On the other hand-especially when you're working out-you don't want to overdo it, stress your heart and make yourself feel so terrible that you never want to see a pair of walking shoes again. Monitoring your heart rate is an effective way to keep your level of physical activity within an appropriate range.

Finding your target rate

To find your target heart rate - the zone in which you want to be exercising, first you must find your maximum heart rate. Your maximum heart rate is the maximum number of times that your heart can beat in one minute. It's based on age and can be determined by the following equation:

220 - [your age] = maximum heart rate

Your age:

Your maximum heart rate is:

Okay, so now you know how fast your heart can beat. But unless you're running from a charging moose, you're never, ever going to hit that number. But you want to find the best zones for burning fat and improving health. (Basically, we're talking about working at 50% to 80% of your max).

Getting in the zones

50 to 60%: Health, moderate range In this zone, you reduce your risk for disease and burn fat-and you'll probably feel pretty comfortable doing it. You won't make great fitness strides in terms of strength or endurance, however. This is "moderate" exercise zone that's good for warm-ups, cool-downs or for those just beginning a program. Example: brisk walking

Your "moderate" zone, using your maximum heart rate from above, is:
-

60% to 70%: Max-fat burning zone You burn fat most effectively in this zone. (But you burn fat anytime you move, so if the intensity of this zone causes you to drop out after 10 minutes, you're better off bumping down to a lower zone and exercising for longer). Example: jogging

Your max-fat burning zone, using your maximum heart rate from above is:
-

70% to 80%: Aerobic zone In this zone, you'll increase the strength of your heart and lungs, which will enable you to exercise for longer without feeling fatigued. Example: running

Your aerobic zone:
-

So now what?

All right, so now that you have all of these nifty little numbers, what the heck are you supposed to do with them? Monitor yourself! You can do this in one of two ways.

• OLD SCHOOL: Take your pulse.
  Locate your pulse, then count the number of heartbeats you feel in ten seconds. Multiple that number by 6.
• HIGH TECH: Invest in a heart-rate monitor.
  A heart-rate monitor (usually) consists of chest strap that takes a reading of how fast your heart is beating and a watch that displays that information for you while you're exercising. While serious athletes have been using these things for years, they can benefit anyone starting a fitness program. They come with a range of options (for a range of prices!) But you don't need one with bells and whistles-all you need really is a monitor that meaures your heart rate, which you can get for about $50 or $60. Physi-Cal also makes two (more expensive) monitors that gives an accurate measure-without a chest strap.