* Determine your Target Heart Rate (THR). Follow the steps provided. 1. Find your PMHR in beats per minute by subtracting your age from 220: 220- = (PREDICTED MAXIMUM HEART RATE) 2. You need to aim for during the activity find your LTHR by multiplying your PMHR by 60% (.6): * _PMHR__X.6 = (LOWEST TARGET HEART RATE) beats/minute 3. You can aim for during the activity find your HTHR by multiplying your PMHR by 80% (.8) * PMHR__x. 8 = (HIGHEST TARGET HEART RATE) beats/minute You are aiming for the range of the two figures which is your TARGET HEART RATE RANGE 4. After determining the THRR, do Activity A. then get your heart rate by placing your middle finger in your carotid pulse located just below your jaw, beside your throat. In 15 seconds, take your pulse, then multiply it by 4.( Pulse x 4) 5. You have reached your minimum THR. If not yet, repeat Activity A and repeat Step 4
For moderate-intensity physical activity, your target heart rate should be between 64% and 76%1,2 of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm). The 64% and 76% levels would be:
