What is Your Target Heart Rate?

Target heart rates let you measure your initial fitness level and monitor your progress. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.
 
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, and then read across to find your target heart rate.

Age	Target HR Zone 50–85 %	Average Maximum Heart Rate 100 %
20 years	100–170 beats per minute	200 beats per minute
25 years	98–166 beats per minute	195 beats per minute
30 years	95–162 beats per minute	190 beats per minute
35 years	93–157 beats per minute	185 beats per minute
40 years	90–153 beats per minute	180 beats per minute
45 years	88–149 beats per minute	175 beats per minute
50 years	85–145 beats per minute	170 beats per minute
55 years	83–140 beats per minute	165 beats per minute
60 years	80–136 beats per minute	160 beats per minute
65 years	78–132 beats per minute	155 beats per minute
70 years	75–128 beats per minute	150 beats per minute

 
Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines. Note: A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate.
 
 
How to take your pulse
1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on the side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
3.  Using a clock or stop watch, count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
 
Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute
 
How should I pace myself?
When starting an exercise program, aim at the lowest part of your target zone (50 percent) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.
 
What is an alternative to target heart rates?
Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you get out of breath quickly, you're probably working too hard — especially if you have to stop and catch your breath. If you can talk and walk at the same time, you aren't working too hard, but may be at a moderate pace. If you can sing and maintain your level of effort, you're probably not working hard enough.
 
Adapted from the American Heart Association