CALCULATING YOUR MAX HEART RATE AND TRAINING ZONES
It is important to know your heart rate zones when exercising. This allows you to determine whether you are doing too much or maybe not enough. Taking your pulse during your workout (if you don’t have a heart rate monitor) will allow you to gauge your intensity levels. Varying your heart rate during your workout can improve your fitness levels. Below, I’ll show you one way you can calculate your maximum heart rate and determine your training zones.
Calculating Max Heart Rate:
Take 220 – age
Example (you are 37):
200 – 37 = 183
Determining Your Estimated Training Zones:
Zone I: Max Heart Rate x 0.65 to 0.75 (If first-time exerciser use Max Heart Rate x 0.50 to 0.65)
Zone II: Max Heart Rate x 0.76 to 0.85
Zone III: Max Heart Rate x 0.86 to 0.95 (should only be done by high level athlete or approved by physician)
183 x .65 = 119
183 x .75 = 137
183 x .76 = 139
183 x .85 = 156
183 x .86 = 157
183 x .95 = 174
Putting it all together!
Max Heart Rate is 183 Beats per Minute (Do Not Exceed This Number)
Your Individual Heart Rate Training Zones
Zone 1: 65-75% of Max Heart Rate Range: 119 to 137 Beats per Minute
Zone 2: 76-85% of Max Heart Rate Range: 139 to 156 Beats per Minute
Zone 3: 86-95% of Max Heart Rate Range: 157 to 174 Beats per Minute
If you’re just beginning to work out or haven’t exercised in a while, be sure to consult your physician before starting any sort of exercise routine.
