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Heart Rate Calculator
 
Heart Rate Calculator Before you learn how to calculate and monitor your target training heart rate, you have to know your resting heart rate. Your resting heart rate is the number of times your heart beats per minute while it’s at rest. Also, your maximum heart rate is about 220 minus your age.

To determine your target training heart rate:

  • Take your pulse on the inside of your wrist, on the thumb side while exercising.
  • Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist.
  • Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay 50% to 85% of your maximum heart rate; this range is your target heart rate.

This table shows estimated target heart rates for different ages.

20 years 100-170 beats per minute 200 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

In the age category closest to yours, read across to find your target heart rate. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during hard physical activity is about 70% to less than 90% of the maximum heart rate.

If your heart rate is too high, you’re straining, so slow down. If it’s too low, and the intensity feels “light” or “moderate/brisk,” you may want to push yourself to exercise a little harder.

 
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