Now that we have described the basics of cardio, made a goal, and have made a decision to be dedicated, it is a good time to go more in-depth on heart rate. It is important to know that not only do you need to get your heart rate above its resting rate for a cardio workout, but it needs to reach what is called the aerobic zone. The aerobic zone is a heart rate (HR) that is 55% to 85% of your max HR. You can go above 85%, but caution is advised in doing so for your own safety.
So how do you figure out if you are working hard enough to reach this zone? The simple answer is, to take your pulse. Do this directly after, or during, your workout to determine if you are working out with the appropriate intensity or if you need to increase or decrease your intensity to reach your HR goal.
To count your pulse, place your fingers (index and middle) on your wrist with your palm facing up or on your neck directly under and to one side of your chin. These locations are ideal because the veins are closer to your skin to allow you to better feel, and thus count, your heartbeat pulses. Personally, I always tend to have better luck finding my pulse in the location under my chin; but, everyone has their own sweet spot. Once you have a sure feel of your pulse, begin counting your heart beats for a 10 second period. Be sure to start your count at 0. It is also advised that you use a watch to keep track of the 10 second interval. Once you have your 10 second heartbeat count, multiply it by 6 to find your heart beats per minute. The result is your current active HR.
You can determine what zone you want to be in using the simple equation of 22-(age) * (percent goal). For example, if I am 22 years old and fairly fit so I want to work out in an intermediate HR zone, my equation would be (220-22) * (0.7) for 70% and I would get a goal of 138 beats per minute. This can also be expressed as a Target Heart Rate or THR.
Keep in mind your ideal HR is going to differ and change depending on your age and level of fitness. Below is a quick reference chart to use as a starting point to help decide the HR you need to reach to be in the aerobic zone, this being your THR.
| Age |
55% Max HR (starting off) |
70% Max HR (intermediate) | 85% Max HR (advanced) |
| 20-25 | 108 | 138 | 168 |
| 26-30 | 105 | 134 | 163 |
| 31-35 | 103 | 131 | 159 |
| 36-40 | 100 | 127 | 155 |
| 41-45 | 97 | 124 | 150 |
| 46-50 | 95 | 120 | 146 |
| 51-55 | 92 | 117 | 142 |
| 56-60 | 89 | 113 | 137 |
| 61-65 | 86 | 110 | 133 |
| 66-70 | 84 | 106 | 129 |
*The numbers in this chart are averages for each age group.
Your own heart rate will vary depending on many factors, and your own THR will vary depending on your specific lifestyle and lifestyle goals. Be sure you know your limits and do not push your body past them. If you find yourself past exhaustion laying on the floor unable to move after a workout, you may be aiming for a THR that is a little out of your range for this point in time. If you do not know what zone to aim for, start slow and build up to a higher THR each time until you find the zone that is challenging but not impossible. You can then work in that zone for a period of time, pushing yourself just a little more every few workouts. Always keep in mind your starting health and fitness level and look ahead toward your fitness and health goal in order to reach it.
Posted By: Jennifer
Live, Laugh, Love Your Body
Reference
Taking Your Pulse. Feb 2009. http://www.nmhs.net/pdf/Taking_Your_Pulse.pdf
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