Listen to Your Heart
Target Heart Rate
The Target Heart Rate is the heart rate range that you should try to achieve and maintain during your exercise. Your fitness level determines which of the three power levels you should maintain:
Beginner
Starting level — allow four to six weeks before advancing.
Intermediate
Mid-level — exercise at least three sessions a week.
Advanced
Higher intensity — sustained regular training required.
For each power category allow for four to six weeks to pass before moving to the next level, presuming that you exercise at least three sessions a week.
Measuring Your Heart Rate During Exercise
Your heart rate should be measured every fifteen minutes for athletic participants of aerobic exercise and every five to ten minutes for beginners. Begin counting within five seconds after exercise stops. Count the number of beats for ten seconds then multiply by six to get the beats per minute.
- If the heart rate is too low, increase your activity and include more arm movement.
- If the heart rate is too high, decrease the activity and reduce or eliminate arm movement.
- During pregnancy, heart rates should not exceed 140 bpm.
Calculation Methods
There are two methods for calculation of the target heart rate:
Standard Method
Uses an intensity range of 60% to 90% of the maximum heart rate.
Karvonen Method
Incorporates the individual's resting heart rate and is therefore the more accurate method. Uses an intensity range of 50% to 85%.
