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Learn how to calculate yours and to use heart rates zones to maximize your workouts.”}; var scrolledPageData = {}; var scrolledDocOrdinal; var scrolledPage; pageViewDataAsJSON.breakpointName = Wellness.utilities.getW(); pageViewDataAsJSON.bounceExchangeId = ”; pageViewDataAsJSON.ptax = ‘vfit_fitness-beginners-overview’; pageViewDataAsJSON.descriptiveTaxonomy = ‘16451,17383,17382,10575’; if ( pageViewDataAsJSON.experienceTypeName == ‘continuous’ ) { if (window.dataLayer && window.dataLayer.length) { //loop through events and collect previous scrolledDocOrdinal and scrolledPage values scrolledPageData = window.dataLayer.reduce( (acc, curr) => { if (curr.event == ‘unifiedPageview’) { acc.scrolledDocOrdinal = acc.scrolledDocOrdinal ? acc.scrolledDocOrdinal + 1 : 1; acc.scrolledPage = acc.scrolledPage ? acc.scrolledPage + ” | ” + (curr.documentId).toString() : (curr.documentId).toString(); } return acc; }, {}); } scrolledPage = scrolledPageData.scrolledPage ? scrolledPageData.scrolledPage + ‘ | ‘ + (pageViewDataAsJSON.documentId).toString() : (pageViewDataAsJSON.documentId).toString(); scrolledDocOrdinal = scrolledPageData.scrolledDocOrdinal ? scrolledPageData.scrolledDocOrdinal + 1 : 1; pageViewDataAsJSON.scrolledPage = scrolledPage; pageViewDataAsJSON.scrolledDocOrdinal = scrolledDocOrdinal; } Mntl.utilities.onLoad(function() { Mntl.PageView.init(pageViewDataAsJSON); }); })();]]> Measured maximal heart rates compared to commonly used age-based prediction equations in the Heritage Family Study. Am J Hum Biol. 2013;25(5):695-701. doi:10.1002/ajhb.22431.”, “Centers for Disease Control and Prevention. Target heart rate and estimated maximum heart rate.” ,”American Heart Association. All about heart rate (pulse).”, “Brigham and Women’s Hospital. Your target heart rate.”, “Nes BM, Janszky I, Wisløff U, Støylen A, Karlsen T. Age-predicted maximal heart rate in healthy subjects: The HUNT Fitness Study. Scand J Med Sci Sports. 2013;23(6):697-704. doi:10.1111/j.1600-0838.2012.01445.x”, “Riebe R, Ehrman JK, Liguori G, Magal M. General principles of exercise prescription. In: ACSM’s Guidelines for Exercise Testing and Prescription, 10th ed. Wolters Kluwer/Lippincott Williams & Wilkins.”, “Han A, Kim J, Kim J. A study of leisure walking intensity levels on mental health and health perception of older adults. Gerontol Geriatr Med. 2021;7:233372142199931. doi:10.1177/2333721421999316″, “US National Library of Medicine. Health risks of an inactive lifestyle.”, “Tse ACY, Wong TWL, Lee PH. Effect of low-intensity exercise on physical and cognitive health in older adults: A systematic review. Sports Med Open. 2015;1:37. doi:10.1186/s40798-015-0034-8″, “Harvard Health. Walking for exercise. “, “Centers for Disease Control and Prevention. Physical activity for a healthy weight.”, “U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.”, “Bacon AP, Carter RE, Ogle EA, Joyner MJ. VO2max trainability and high intensity interval training in humans: a meta-analysis. PLoS ONE. 2013;8(9):e73182. doi:10.1371/journal.pone.0073182″, “Swaim DL. Heart Education, Strategies, Lessons, Science, and Technology for Cardiovascular Fitness. Human Kinetics.”, “Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134″, “Kobayashi H. Effect of measurement duration on accuracy of pulse-counting. Ergonomics. 2013;56(12):1940-4. doi: 10.1080/00140139.2013.840743″, “Scheid J, O’Donnell E. Revisiting heart rate target zones through the lens of wearable technology. ACSM Health Fitness J. 2019;23(3):21-26. doi:10.1249/FIT.0000000000000477″, “Greer BK, Sirithienthad P, Moffatt RJ, Marcello RT, Panton LB. EPOC comparison between isocaloric bouts of steady-state aerobic, intermittent aerobic, and resistance training. Res Q Exerc Sport. 2015;86(2):190-5. doi:10.1080/02701367.2014.999190″ ] ,”mainEntityOfPage”: { “@type”: [“MedicalWebPage”] ,”@id”: “https://www.verywellfit.com/target-heart-rate-calculator-3878160″ ,”breadcrumb”: { “@type”: “BreadcrumbList”, “itemListElement”: [ { “@type”: “ListItem”, “position”: 1, “item”: { “@id”: “https://www.verywellfit.com/fitness-4156989”, “name”: “Fitness” } } , { “@type”: “ListItem”, “position”: 2, “item”: { “@id”: “https://www.verywellfit.com/fitness-beginners-overview-4581864”, “name”: “Beginners” } } , { “@type”: “ListItem”, “position”: 3, “item”: { “@id”: “https://www.verywellfit.com/target-heart-rate-calculator-3878160”, “name”: “Using Your Target Heart Rate to Maximize Your Workouts” } } ] } ,”reviewedBy”: [ {“@type”: “Person” ,”name”: “Jonathan Valdez, RDN, CDCES, CPT” ,”url”: “https://www.verywellfit.com/jonathan-valdez-rdn-cdces-cpt-4781483″ } ] ,”lastReviewed”: “2022-08-12T15:51:47.255-04:00” } , “about”: [ { “@type”: “FAQPage”, “mainEntity”: [ { “@type”: “Question”, “name”: “What is a normal heart rate range?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “
A normal resting heart rate range for an adult is between 60 and 100 beats per minute (bpm). Heart rate rises with activity, to a maximum of approximately 220 minus your age.” } } , { “@type”: “Question”, “name”: “Which is the easiest way to measure your heart rate?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “
The easiest way to measure your heart rate is to use a heart rate monitor or fitness tracker such as a watch. However, using your fingers on your pulse while watching the clock is also easy. Find your pulse on your wrist or neck, press lightly and count the beats for 10 seconds and multiply by six, or count for 15 seconds and multiply by four to calculate beats per minute.” } } , { “@type”: “Question”, “name”: “What happens if you go over your maximum heart rate?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “
Technically, you cannot go over your true maximum heart rate since it is by definition, the maximum your heart rate can go. Your maximum or near maximum heart rate is only sustainable for a very short period of time.” } } , { “@type”: “Question”, “name”: “Is “220 minus your age” accurate to calculate your MHR?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “
The 220 minus your age estimate is just that—an estimate. However, it has been studied extensively to be fairly accurate as an ideal maximum heart rate. Your individual rate will be unique.” } } , { “@type”: “Question”, “name”: “Which is the best heart rate zone for losing weight?”, “acceptedAnswer”: { “@type”: “Answer”, “text”: “
Exercise in all heart rate zones contributes to weight loss and healthy weight balance by burning calories. You will still need to create a deficit through nutrition by consuming fewer calories than you burn. Higher intensity exercise may have additional benefits since it is more time-efficient and may provide a slight after-burn effect.” } } ] } ] } ]]]>
