Target Heart Rate
The target heart
rate is the heartbeat rate a person should have during aerobic exercise (such
as running, fast walking, cycling, or cross-country
skiing) to get the
full benefit of the exercise for cardiovascular
conditioning.
To calculate the target heart
rate, one common way of doing this is by using the
American College of Sports Medicine Method.
To obtain cardiovascular fitness
benefits from aerobic exercise, it is recommended that an
individual participate in an aerobic activity at least
3-5 times a week for 20-30 minutes per session, although
cardiac patients and very sedentary individuals can
obtain benefits with shorter periods (15-20 minutes).
The American College of
Sports Medicine Method
Using the American College of
Sports Medicine Method to calculate one’s target
heart rate, an individual should subtract his or her age
from 220, then multiply by the desired
intensity level of the workout. Then divide the answer by
6 for a 10-second pulse count. (The 10-second pulse count
is useful for checking whether the target heart rate is
being achieved during the workout. One can easily check
one’s pulse—at the wrist or side of the neck—counting
the number of beats in 10 seconds.)
For example, a 20-year-old
wishing to exercise at 70% intensity, would employ the
following steps:
Maximum Heart Rate - 220 - 20 = 200
Target Heart Rate - 200 ´
0.70 =140
10-second Pulse Count - 140 ¸
6 =23
To work at the desired level of intensity, this
20-year-old would strive for a target heart rate of 140
beats per minute, or a 10-second pulse count of 23.
 
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