|
"The race isn't always won by the swiftest, but to those who keep running." (Unknown) |
Research has shown that
in order to gain the optimum benefits from exercise your heart rate has to be raised above a certain level and for it to be
maintained there for 20 minutes. Heart rate provides the best way to monitor
your exercise intensity or level of exertion. To receive maximum cardiovascular
benefits you should walk at an intensity that raises your heart rate between 60% to 80% of your predicted maximum heart rate. Those who have been inactive, or are overweight or pregnant, or who have special medical
conditions should see their doctor for specific exercise guidelines. It should
also be noted that medication such as beta blockers affect the heart rate response to exercise. If you are taking these medications you will need to adjust your target heart rate range downward, see
your doctor for specific advice.
The
table below shows you how to find out your target heart rate range. Find the age nearest to your own or you can do the maths
yourself using the steps given below the table. These heart rates are estimates
and should be used as general guidelines. You should also monitor how you feel.
Target Heart Range
(heart
beats per minute)
|
Age |
60%
max |
80%
max |
Predicted
max heart rate (beats/min)
|
|
20
25
30
35
40
45
50
55
60
65
70 |
120
117
114
111
108
105
102
99
96
93
90 |
160
156
152
148
144
140
136
132
128
124
120 |
200
195
190
185
180
175
170
165
160
155
150 |
To be more specific to
your actual age you can use the following steps to calculate your Target Heart Rate Range:
Step 1
First
Calculate your Predicted Maximum Heart Rate in beats per minute by subtracting your age from 220:
220
- _____ (Your age) = _____(Your Predicted Maximum Heart Rate)
Example
If you are 45 years old:
220 - 45 = 175 (Predicted Maximum Heart Rate for a 45 year old)
Step
2
Next you need to work out Your
Lowest Target Heart Rate that you need to aim for during exercise, by multiplying your Predicted Maximum Heart Rate
by 60% (or .6)
|
________ |
(Your predicted Max.Heart Rate) |
X 60% =(or .6) |
________ |
(Your lowest Target Heart
Rate) |
Example
If
you are 45 years old and your Predicted Maximum Heart Rate is 175
175 X 60% (or .6) = 105 (Lowest Target Heart Rate for
a 45 year old)
Step 3
Last you need
to work out Your Highest Target Heart Rate that you can aim for during exercise, by multiplying your Predicted
Maximum Heart Rate by 80% (or .8)
|
________ |
(Your predicted
Max.Heart Rate) |
X 80% =(or .8) |
________ |
(Your
Highest Target Heart Rate) |
Example
If you are 45 years old and your Predicted Maximum Heart Rate is 175
175 X 80% (or .8) = 140 (Highest Target Heart Rate for
a 45 year old)
So when you are
exercising you are aiming for a heart rate in the range of the two figures you have just worked out in steps 2 and 3. So in the example given, if you are 45 years old, you need to aim to get your heart
rate between 105 and 140 beats per minute during exercise.
Click here to be taken to Exercise - Action Plan
