{"id":297,"date":"2013-10-03T07:00:18","date_gmt":"2013-10-03T11:00:18","guid":{"rendered":"https:\/\/www.chaneyhealth.com\/healthtips\/?p=297"},"modified":"2013-10-17T17:04:35","modified_gmt":"2013-10-17T21:04:35","slug":"calculating-target-heart-rate","status":"publish","type":"post","link":"https:\/\/www.chaneyhealth.com\/healthtips\/calculating-target-heart-rate\/","title":{"rendered":"Calculating Your Target Heart Rate"},"content":{"rendered":"<h2 align=\"center\"><b><span style=\"color: #3366ff;\">Getting The Most Out Of Your Exercise<\/span><br \/>\n<\/b><\/h2>\n<h3 align=\"center\"><b>Author: Dr. Pierre DuBois<\/b><\/h3>\n<p><a href=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2013\/09\/treadmill-heart-rate-200-300.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-298\" alt=\"treadmill-heart-rate-200-300\" src=\"https:\/\/www.chaneyhealth.com\/healthtips\/wp-content\/uploads\/2013\/09\/treadmill-heart-rate-200-300.jpg\" width=\"244\" height=\"163\" \/><\/a>Finding the body\u2019s <b>target heart rate<\/b> (THR) is essential for those interested in <b>maximizing the effectiveness of their workouts <\/b>and training programs and <b>reducing the risk of overexertion<\/b>.<\/p>\n<p><b>The Simple Method For Calculating Your Target Heart Rate<\/b><\/p>\n<p>There is an easy method for determining your THR: Start by subtracting your age from 220 (226 for women); this will provide your estimated <b>maximum heart rate<\/b> (MHR). Multiply your MHR by the percentages listed for the appropriate exercise zone from the list below.<\/p>\n<ul>\n<li><b>Healthy Heart<\/b> \u2013 For low-intensity exercises and warm ups. The THR for this zone is 50%-60% of the MHR.<\/li>\n<li><b>Fitness<\/b> \u2013 For more intense but generally low to moderate effort exercises. The THR for this zone is 60%-70% of the MHR.<\/li>\n<li><b>Aerobic<\/b> \u2013 This zone helps build endurance and increases the strength and size of your heart. It also improves your cardiovascular and respiratory system. The THR for this zone is 70%-80% of the MHR.<\/li>\n<li><b>Anaerobic<\/b> \u2013 For performance training. This zone increases the amount of oxygen you can consume during physical exertion. The THR for this zone is 80%-90% of the MHR.<\/li>\n<li><b>Red Line<\/b> \u2013 For maximum intensity exercises that burn the most calories. The THR for this zone is 90%-100% of the MHR. <b>This level should only be attempted by those in excellent shape who have been cleared by a physician or qualified medical examiner<\/b>.<\/li>\n<\/ul>\n<p>So, for example, a 40-year-old woman who wishes to find her THR for a fitness zone program would use the following equation: (226 \u2013 40) X 60% = 111 (low end) and (226 \u2013 40) X 70% = 130 (high end). Therefore, as long as she maintains her heart rate between 111 beats per minute (bpm) and 130 bpm, the woman is at the proper target heart rate for maximum exercise efficiency and safety.<\/p>\n<p><b>A More Accurate Method<br \/>\n<\/b><\/p>\n<p>A more accurate method for determining your THR is the Karvonen formula, but this requires that you determine your <b>resting heart rate<\/b> (RHR) and your <b>heart rate reserve<\/b> (HRR). Measure your resting pulse (your heart rate just as you wake up) three mornings in a row. Your RHR is the average of these three readings (add the readings and divide by three). Your HRR is your MHR minus your RHR. Once you have calculated your HRR, multiply it by the percentages for the zone you want to target for and add the RHR. The equations are as follows:<\/p>\n<p>MHR = 220 (or 226 for women) \u2013 age (in years)<br \/>\nRHR = average resting heart rate (average of 3 readings)<br \/>\nHRR = MHR \u2013 RHR<br \/>\nTHR = (HRR * target zone percentage) + RHR<\/p>\n<p>So for our hypothetical 40-year-old woman targeting a fitness zone\u2026<\/p>\n<p>MHR = 226 \u2013 40 = 186.<br \/>\nRHR = (64 + 62 + 63)\/3 = 63<br \/>\nHRR = 186 \u2013 63 = 123<br \/>\nTHR = (123 * 60%) + 63 = 137 (for the low end) and (123 * 70%) + 63 = 149 (for the high end)<\/p>\n<p>If you have any doubts or questions about the proper method for determining your THR, ask your chiropractor, physical therapist or doctor for help.<i><br \/>\n<\/i><\/p>\n<p><i>These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting The Most Out Of Your Exercise Author: Dr. Pierre DuBois Finding the body\u2019s target heart rate (THR) is essential for those interested in maximizing the effectiveness of their workouts and training programs and reducing the risk of overexertion. The Simple Method For Calculating Your Target Heart Rate There is an easy method for determining &#8230; <a title=\"Calculating Your Target Heart Rate\" class=\"read-more\" href=\"https:\/\/www.chaneyhealth.com\/healthtips\/calculating-target-heart-rate\/\" aria-label=\"Read more about Calculating Your Target Heart Rate\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,11,4],"tags":[80,78,79,77],"class_list":["post-297","post","type-post","status-publish","format-standard","hentry","category-exercise","category-fitness-and-health","category-issues","tag-heart-rate-reserve","tag-maximum-heart-rate","tag-resting-heart-rate","tag-target-heart-rate"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calculating Your Target Heart Rate - Health Tips From The Professor<\/title>\n<meta name=\"description\" content=\"Calculating Your Target Heart Rate\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.chaneyhealth.com\/healthtips\/calculating-target-heart-rate\/\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Steve Chaney\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/calculating-target-heart-rate\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/calculating-target-heart-rate\\\/\"},\"author\":{\"name\":\"Dr. Steve Chaney\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/#\\\/schema\\\/person\\\/1e0b9abeb7d25d8cec17e6156f24ac68\"},\"headline\":\"Calculating Your Target Heart Rate\",\"datePublished\":\"2013-10-03T11:00:18+00:00\",\"dateModified\":\"2013-10-17T21:04:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/calculating-target-heart-rate\\\/\"},\"wordCount\":496,\"commentCount\":3,\"publisher\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/calculating-target-heart-rate\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/wp-content\\\/uploads\\\/2013\\\/09\\\/treadmill-heart-rate-200-300.jpg\",\"keywords\":[\"heart rate reserve\",\"maximum heart rate\",\"resting heart rate\",\"target heart rate\"],\"articleSection\":[\"Exercise\",\"Fitness and Health\",\"Issues\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/calculating-target-heart-rate\\\/\",\"url\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/calculating-target-heart-rate\\\/\",\"name\":\"Calculating Your Target Heart Rate - 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