{"id":4859,"date":"2009-01-27T11:00:46","date_gmt":"2009-01-27T16:00:46","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=4859"},"modified":"2013-01-14T11:59:42","modified_gmt":"2013-01-14T16:59:42","slug":"find-your-target-heart-rate","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/01\/find-your-target-heart-rate\/","title":{"rendered":"Find Your Target Heart Rate"},"content":{"rendered":"

I have been a personal trainer for several years now and the most\u00a0popular question that I get asked is, “what should my heart rate be when I’m exercising?” My response to them is, “what is your goal or workout objective?”<\/span>\"target<\/a><\/p>\n

Honestly, when I exercise, I really do not even check my heart rate because I just push myself until I can’t push anymore. But, I am just a young buck and that is acceptable. I take this question seriously because most people need to pay attention to their heart rate so they don’t “over do it.” If your goal is to lose weight<\/a>, you need to push yourself a little bit and get that heart rate up high enough to where you’re breaking a sweat. On the other-hand, if\u00a0you\u2019re trying to maintain or just working out to stay active, you need to try and stay in the target heart rate zone<\/a>.<\/span><\/p>\n

The target heart rate zone is a recommended heart rate\u00a0range that you should\u00a0maintain while\u00a0exercising. This range varies depending on who\u00a0you ask, but I am going to supply you with a few ranges depending on your exercise<\/a> goal. Find your goal below and follow the calculations. <\/span><\/p>\n

Goal 1 – If you are a little older and exercise to maintain your current level of fitness:<\/span><\/strong><\/em><\/p>\n

220-Age
\n<\/span><\/p>\n

Then take\u00a0that number and multiply it by 60 and 80%\u00a0to find your target heart\u00a0zone.<\/span><\/p>\n

Example: 70 year old\u00a0\u00a0\u00a0\u00a0 220-70=150\u00a0\u00a0\u00a0\u00a0 150x.6=90\u00a0\u00a0\u00a0\u00a0 150x.8=120\u00a0\u00a0\u00a0\u00a0\u00a0THR zone=90-120<\/span><\/p>\n

Goal 2 – If you are exercising to lose weight and increase level of fitness:<\/span><\/em><\/strong><\/p>\n

220-Age<\/span><\/p>\n

Then take that number and multiply it by 70 and 90% to find your target heart rate zone.<\/span><\/p>\n

Example: 40 year old\u00a0\u00a0\u00a0\u00a0 220-40=180\u00a0\u00a0\u00a0\u00a0 180x.7=126\u00a0\u00a0\u00a0\u00a0 180x.9=162\u00a0\u00a0\u00a0\u00a0 THR zone=126-162<\/span><\/p>\n

Goal 3 – If you are an athlete:<\/span><\/em><\/strong><\/p>\n

220-Age<\/span><\/p>\n

Then take that number and multiply it by 80 and 100% to find your target heart rate zone.<\/span><\/p>\n

Example: 25 year old\u00a0\u00a0\u00a0\u00a0 220-25=195\u00a0\u00a0\u00a0\u00a0 195x.8=156\u00a0\u00a0\u00a0\u00a0 195×1.0=195\u00a0\u00a0\u00a0\u00a0 THR zone=156-195<\/span><\/p>\n

Please consult a physician for further advice if you have any health concerns. Again, these are my recommendations and please feel free to respond back.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

I have been a personal trainer for several years now and the most\u00a0popular question that I get asked is, “what should my heart rate be when I’m exercising?” My response to them is, “what is your goal or workout objective?” … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[771],"class_list":["post-4859","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-heart-rate"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/4859","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=4859"}],"version-history":[{"count":6,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/4859\/revisions"}],"predecessor-version":[{"id":4928,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/4859\/revisions\/4928"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=4859"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=4859"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=4859"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}