How can I find my target heart rate?

Finding your target heart rate is essential in optimizing the effectiveness of exercise. If your heart rate is too high, you run the risk of overworking yourself. If your heart rate is too low, you won’t achieve maximum benefit. Follow these steps to determine your target heart rate:

1. Determine your resting heart rate.
2. Find out what your maximum heart rate is by subtracting your age from 220. For example if you’re 40 years old, your maximum heart rate is 180 beats per minute.
3. Determine the lower limit of your target heart rate by figuring 60 percent of 180 (108 beats per minute), then adding your resting heart rate to that number.
4. Determine the upper limit of your target heart rate by figuring 80 percent of 180 (144 beats per minute), then adding your resting heart rate to that number.
5. Your target heart rate is the average of both numbers.

Want to get in shape? Find a personal trainer in your area.