What is Your Target Heart Rate? Your target heart rate has everything to do with how effective your body is at burning fat — aka, a great workout tool. Maybe you need to run a little faster, squat a little lower or make your routine a little longer.

How do I get my heart rate in the target zone?

All of this, of course, is to make you more efficient at burning fat, strengthening your heart and managing your overall health. We know we need cardiovascular training to stay healthy. But within that commitment is a will to exercise within a proper intensity range for you as an individual. Knowing your range and how to monitor it can change both your level of motivation and the results you get from your workouts. The best way to stay on track is to calculate your target heart rate zones, monitor from warm up to cooldown, and utilize this information to your workout performance advantage. Vital Note: This article has been made available for informational and educational purposes only.

It is not healthy or beneficial to use up your entire heart rate reserve during normal exercise. Instead, you can aim to use a percentage of your reserve based on how strenuously you would like to exercise. Multiply your heart rate reserve by 0.

If your heart rate reserve is bpm, using half of this reserve would mean increasing your heart rate by x 0. Add the result to your resting heart rate for the target minimum heart rate. The answer is the low end of your target heart rate.

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The number you get is your heart rate. Wrist monitor Wristband heart rate monitors have become popular in recent years because they strap onto the body just like a normal watch. Often, these types of devices also measure your daily steps, distance of workouts, calories burned, and floors climbed, all while giving you the time like a regular watch. Chest strap monitor Chest strap heart rate monitors strap around your chest and record your heart rate during exercise. These straps are made of a soft fabric and are adjustable to fit a variety of body sizes.

How to check your pulse and heart rate

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You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from Taking Your Heart Rate Generally, to figure out whether you are exercising within the target heart rate zone, you must briefly stop exercising to take your pulse. You can take your pulse at your neck, wrist, or chest. We recommend the wrist. You can feel the radial pulse on the artery of the wrist in line with the thumb.

Place the tips of the index and middle fingers over the artery and press lightly. Do not use the thumb. Take a full second count of the heartbeats, or take for 30 seconds and multiply by 2. Chapter 6 General Principles of Exercise Prescription. Take the stairs.

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