Raise your hand if you’ve ever gone to the gym, used the elliptical for 30 minutes, done a few pushups, and left thinking you got in a great workout. If you’re raising your hand, you could benefit from knowing your target heart rate. It is easy to over-exercise or under-exercise without realizing it.
Knowing your target heart rate (or pulse rate) and maintaining it when you hit the gym can help you get the most out of your workout routine. If you exercise at your target heart rate for 30-60 minutes a day, you could reduce your risk for heart disease, control your weight, reduce stress, and much more.
So, how do you know if you’re exercising at your target heart rate?
FastMed’s Pulse Rate Chart Has the Answer
On average, your target heart rate can be determined by subtracting your age from 220. This pulse rate chart shows estimated target heart rates for different ages:
|
Age |
Target Heart Rate Zone 50-85% |
Average Maximum Heart Rate (100%) |
|
20 years |
100-170 beats per minute |
200 beats per minute |
|
30 years |
95-162 beats per minute |
190 beats per minute |
|
35 years |
93-157 beats per minute |
185 beats per minute |
|
40 years |
90-153 beats per minute |
180 beats per minute |
|
45 years |
88-149 beats per minute |
175 beats per minute |
|
50 years |
85-145 beats per minute |
170 beats per minute |
|
55 years |
83-140 beats per minute |
165 beats per minute |
|
60 years |
80-136 beats per minute |
160 beats per minute |
|
65 years |
78-132 beats per minute |
155 beats per minute |
|
70 years |
75-128 beats per minute |
150 beats per minute |
When you’re exercising, you can take your heart rate by placing the tips of your first two fingers over the blood vessels on your wrist and counting your pulse for 10 seconds. Multiply that by 10 to get your heart rate.
Once you’ve found your target heart rate on the pulse rate chart, try these fun activities to get your heart pumping: brisk walks, running, swimming, bicycling, and outdoor and indoor sports.
FastMed understands the importance of exercising regularly, and we also know that when you exercise, injuries can happen. When they do, FastMed is here for you. Our walk-in clinics in Arizona and North Carolina offer treatment for non-life-threatening injuries and illnesses 365 days a year.