What Is Target Heart Rate

Target heart rate is calculated using information such as your resting heart rate, age and activity level. Heart rate is defined as the number of heart beats per minute. This can change with exercise or in strenuous conditions. Heart rate is determined by measuring the pulse in the body. The pulse can be measured on the wrist, the neck, inside the elbow, heart and other areas.

In order to receive maximum benefit from cardiovascular exercises, it is essential to calculate the target heart rate. The range varies according to age, gender and your physical condition. There are two scientific methods to calculate the target heart rate – Karvonen and the Zoladz method. Both methods use the Maximum Heart Rates (HRmax) and the Resting Heart Rate (HRrest) values for accurate measurement of Target Heart Rate. HRmax is calculated during a cardiac stress test and requires special equipment, and HRrest is calculated by measuring your heart rate at normal resting condition.

To measure your own target heart rate, start with measuring your HRrest, which can be measured by taking your pulse first thing in the morning. The next step depends on your level of activity. Active people have higher target heart rates than those who lead a sedentary lifestyle. The categories of physical activity include non-active people who do less than 30 minutes of exercise less than or up to 2 times week. Moderately active people are those who do 30 minutes of exercise at least 3 to 5 times a week. Highly active people do more than 30 minutes of activity at least 5 times a week.

While exercising, you can use a heart rate monitor to keep track of your heart rate per minute, and see how it changes during exercise. You can aim at maintaining a target heart rate during a workout, and increase it over time. Some cardio machines can help set a level of resistance for you after calculating your target heart rate, depending on the information you provide and depending on your speed of exercise.

Target heart rate is only a rough estimate and you should pay attention on your body while exercising. Excessive fatigue, pain, dizziness or any discomfort is a sign for you to slow down your pace. If you suffer from a heart condition or taking medications for a serious disease, you should consult your doctor before starting any rigorous exercise routine.

Some people suffer from conditions that cause abnormality in their heart rate. These include Tachycardia, where the resting heart rate is more than 10 beats per minute, brachycardia where the heart rate is less than 60 beats per minute, and arrhythmia that is defined as abnormal heart rate and rhythm felt as palpitations.


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