Today’s T word is: Target Heart Rate
Target Heart Rate is defined as: Optimum heart rate at which person should train in order to achieve desired results. The target heart rate zone is often expressed as a percentage of your maximum heart rate and is usually between 75% and 85% of MHR depending on your goals and fitness level.
I love using my Omron HR-210 Strapless Heart Rate Monitor to make sure I’m working out in the right zone.
If you want to calculate your target heart rate, here’s an easy heart rate calculator that’ll do it for you.
I hate percentages and math so it’s easier for me to use a calculator than try to do it this way:
Find your Zones!
Your Upper ♥ Limit: 220 – (Your Age) x Desired Upper ♥ Zone
Your Lower ♥ Limit: 220 – (Your Age) x Desired Lower ♥ Zone
Optimal Training Zones:
Health Maintenance (65%-78%) ~~ Low intensity level training. Good if you’re just beginning and strengthening your cardiovascular system.
Aerobic Exercise (65%-85%) ~~ Increases strenght and endurance. Burns calories faster and can be sustained during longer workouts.
Anaerobic Exercise (78%-90%) ~~ Improves speed and power. This zone builds muscle faster, but cannot be maintained for longer workouts.
Red Line (90%-100%) ~~ Maximum capacity.
Some exercises for getting heart rate up:
Running
Kickboxing
Skiing
Kettlebell
Spinning Class
Biking
Elliptical Trainer
Rowing
Walking
Jumping Rope
Zumba
Question of the day
What are you going to do today to get your heart rate going?
Thanks for this post Tara! Bookmarking for future reference. Looking to upgrade to a GPS w/ heart monitor and it will come in handy!
I’m headed out for a run once it gets a bit warmer. Gotta start training this week!
I really like my Nike Imara. I bought it used for only $30, and I use it every time I workout! Today I’m going to be doing Zumba to get my heart rate going 🙂