Heart Rate Target Zone

Before using a digital heart rate monitor for training, you must first determine your maximum heart rate. The maximum heart rate is entered into the heart rate monitor

to allow it to calculate your training heart rate target zone.

Depending upon what you are trying to accomplish, the training heart rate target zone is usually set at 70 to 90 percent of your maximum heart rate. If you are not in very good shape then starting at a rate of only 50-70 percent will allow you to burn calories as you get in better physical condition. As you increase the rate above 70 percent you aerobic capacity will start to improve. Training at more than 90% of your maximum heart rate has not been shown to improve aerobic capacity.

Three Ways to Determine Your Maximum Heart Rate

Here are three ways to determine your maximum heart rate. The first will give you an exact number while the other two will be estimates. Since they are only estimates there will be a typical margin of error of plus or minus 10 to 15 beats per minute.

1. The safest and most accurate way is to visit your doctor for a stress test. You heart activity will be monitored with an electrocardiographic (EKG) device while you walk or run on a treadmill. The incline or speed of the treadmill will be increased periodically as you continue to jog to your exhaustion limit. Your heart rate at this point will be your maximum heart rate.

2. One formula is to subtract 0.7 x age from 208. So for a 35 year old it would be 208 minus 0.7 X 35 or 208 minus 25 to get 183 beats per minute. Using a maximum variance of 15, the range would be from 183-15 to 183+15 or 168 to 198 beats per minute.

3. A general rule of thumb for estimating your maximum heart rate is to subtract your age from 220 (for men) or 227(for women). For a 35 year old man it would be 220-35 or 185 beats per minute. For a woman the same age it would be 227-35 or 192. Apply the margin of error calculation to get a maximum heart rate range.

Note: Your personal calculated maximum heart rate should be verified by your doctor before you begin training.