Target heart rates for your next workout

Cardiovascular diseases have been on a steady rise in the United States. Fortunately, many people understand the importance of routine exercise in order to maintain optimum heart health. The heart rate is a very significant factor in any exercise, including organized sports. Measured in beats per minute (BPM), the heart rate is a good indicator of the true fitness level of an individual.

There are some universal formulas that can be used to determine the target heart rate for people of all ages. The maximum heart rate must be calculated first before the target heart rate can be identified. A person’s maximum heart rate can be calculated by subtracting the age in years from 220. The target hear rate is then determined as a percentage of the maximum value. A person who wants to engage in moderate forms of exercise will most likely aim for a target value that is about 50 percent of the maximum value. In general, it’s not recommended that individuals try to achieve a target heart rate that is more than 90 percent of the maximum heart rate. Engaging in intense cardiovascular exercises on a routine basis can lead to some major health complications in most people even trained athletes.

It’s important to talk to a primary care physician and other specialists in order to understand the risks that come with achieving a relatively high target heart rate. In some cases, it’s better to simply do moderate activities that burn fat and build lean muscle rather than perform intense workouts that heavily strain the heart.

In today’s high-tech age, heart rate monitors are available in most sporting goods stores and pharmacies. Sports watches often come with various advanced features that measure heart rate and other important parameters such as distance covered and calories burned. Similarly, some treadmills and elliptical trainers also have built-in heart rate monitors that display BPM values on large digital LED or LCD screens.