Target Heart Rate
Your target heart rate can help you determine how hard your body should be working when doing physical activity. You can also use the target heart rate to monitor your exertion level while being physically active.
Steps 1, 2, and 3 below show you how to calculate your target heart rate, how to monitor your exertion level when doing physical activity, and the benefits of being physically active at different levels of intensity.
STEP 1: Calculate your target heart rate using the following formula
1) 220 - your age = maximum heart rate
2) Maximum heart rate x (.6) = lower boundary of target heart rate (60%)
3) Maximum heart rate x (.9) = upper boundary of target heart rate (90%)
This table will help you select a suitable intensity level for doing physical activity.
| Your Fitness Level/Fitness Goal | Percent of Maximum Heart Rate |
|---|---|
| Just getting started/light effort | 60% to 70% of Maximum Heart Rate |
| Average fitness/moderate effort | 70% to 80% of Maximum Heart Rate |
| Excellent fitness/vigorous effort | 80% to 90% of Maximum Heart Rate |
STEP 2: Monitor your exertion level when doing physical activity
When doing physical activity, use your target heart rate and the following chart to determine your intensity level. During physical activity, take your pulse for 15 seconds and multiply the number by four to get your beats per minute. Compare your beats per minute with your age to see how hard your body is working.
| Age | Light Effort 60% to 70% | Moderate Effort 70% to 80% | Vigorous Effort 80% to 90% |
|---|---|---|---|
| Beats/minute | Beats/minute | Beats/minute | |
| 15–19 | 121–144 | 141–164 | 161–185 |
| 20–24 | 118–140 | 137–160 | 157–180 |
| 25–29 | 115–137 | 134–156 | 153–176 |
| 30–34 | 112–133 | 130–152 | 149–171 |
| 35–39 | 109–130 | 127–148 | 145–167 |
| 40–44 | 106–126 | 123–144 | 141–162 |
| 45–49 | 103–123 | 120–140 | 137–158 |
| 50–54 | 100–119 | 116–136 | 133–153 |
| 55–59 | 97–116 | 113–132 | 129–149 |
| 60+ | 90–122 | 105–128 | 120–144 |
STEP 3: Know the benefits of being physically active at different levels of intensity
Whether you do light, moderate, or vigorous physical activity, your body can benefit from being active. It is important to do at least 30 minutes of moderately intense physical activity every day (70% to 80% of your maximum heart rate).
If you are just getting started, you can still enjoy the health benefits of physical activity by doing a light effort (60% to 70% of your maximum heart rate). Remember, always start slowly and gradually increase your physical activity level as your physical fitness improves.
This table shows how intensity of physical activity relates to different health benefits.
| Your physical activity Intensity Level | Health Benefits |
|---|---|
| Light effort – 60% to 70% | Fat burning |
| Moderate effort – 70% to 80% | Heart and lung benefits and fat burning |
| Vigorous effort – 80% to 90% | More heart and lung benefits and fat burning |