Target Heart Rate Calculations

```SportsArt Tech Tip
Issue Summary
Applies To
Detailed Problem Description
How to Calculate Target Heart Rate
All equipment
Step-by-step instructions on how to calculate a user’s target heart rate.
1) Determine RHR (resting heart rate)
2) Determine HRmax (maximum heart rate)
3) Determine HRmaxRESERVE (heart rate reserve)
Procedure Overview
4) Calculate lower and upper THR (target heart rate) limits
5) Exercise tips
6) Warnings
1) Determine RHR
Measure your pulse for one minute when you first wake up. For more accurate results,
measure your RHR for 3 consecutive days and calculate an average reading.
(Day 1 + Day 2 + Day3) / 3 = avgRHR
2) Determine HRmax
220 – (your age) = HRmax
3) Determine HRmaxRESERVE
HRmax – RHR = HRmaxRESERVE
4) Calculate THR limits
A) (HRmaxRESERVE × 0.6) + RHR = lowTHR
A) Lower THR limit
B) Upper THR limit
5) Exercise tips
B) (HRmaxRESERVE × 0.8) + RHR = highTHR

You should ensure during your workout that your heart rate falls within your
target heart rate zone to maximize cardiovascular fitness.

One of the most common ways to take a pulse is to lightly touch the artery on
the thumb-side of the wrist. This is called a radial pulse check.

You may also place two fingers along the jawline to feel for a pulse. This is
called a carotid pulse check.

When taking your pulse for ten seconds during a workout, stop exercising. Do
not allow yourself to rest before taking your pulse, and immediately resume
exercise after the ten seconds.

If you are serious about working out and becoming more cardiovascularly fit,
you may want to consider purchasing a heart monitor for accurate readings

You can calculate your THR using the Karvonen method by online
calculators, but if you take five minutes to do it yourself, then you will better
understand the meaning of the numbers.
Target Heart Rate Calculations.Doc Printed: 11/1/2010
www.sportsartamerica.com
Page 1 of 2
SportsArt Tech Tip
Issue Summary
Applies To
6) Warnings
How to Calculate Target Heart Rate
All equipment

The target heart rate is an estimate only! If you feel yourself becoming
exhausted, then you are working out too hard and should ease off.

Do not move your fingers in a massaging motion when taking your carotid
pulse. This can lower blood pressure and cause dizziness.

If you are just beginning a workout plan, you should consider exerting yourself
only enough to reach your THR lower limit.

Talk with your doctor before beginning any exercise program, especially
if you have been leading a sedentary lifestyle.
Target Heart Rate Calculations.Doc Printed: 11/1/2010
www.sportsartamerica.com
Page 2 of 2