How do I figure out my target heart rate?
Q: I have currently lost 21.5 lbs. since June and now weigh 167. I am only 5'4" and will be 47 this month. I have started to work out 4 days a week. I want to get my body fat to a healthy number. I need help finding my target heart rate. Sometimes I get a little worried that it is too high. Once I figure out my target heart rate, should I always stay within that zone? Also, as I get in better shape, will my heart rate improve? My goal by June 12 is that I will be weighing in at 150 or less. Thanks for any advice you can give me.
A: Monitoring your workout intensity is one of the best ways to lose weight, and learning how to figure out your target heart rate is a great place to start, but in order to completely understand this concept, let’s break it down and answer one question at a time.
Q: How do I figure out my target heart rate?
A: Your target heart rate zone is when your heart beats between 60 to 80 percent of its maximum potential. In order to find your target heart rate zone, all you have to do is subtract your age from 220. Then multiply the answer by both .60 and .85. The answers will give you your heart rate zone. (220-47= 173 173x .60= 104 173x .85= 147) Therefore your target heart rate zones is between (104-147) If you’re a beginner you should keep your heart rate on the low end of this range, if you’re at a moderate fitness level stay somewhere in the middle and if you’re more advanced shoot for the top end of the zone.
Q: How do I know if my heart rate is too high?
A: One of the most important things to consider when deciding if your heart rate is too high is whether or not you have any risk factors. If you have a heart attack, stroke, high blood pressure or are on medications your guidelines might be different and you should consult with a doctor before starting an exercise program but if you’re healthy simply do the following equation. To figure out your max heart rate all you have to do is subtract your age from 220 and you have you maximum heart rate. (220-47= 173) Your max heart rate is 173. This will give you a nice reference point that can serve as a warning sign that if your hear races past this number it’s time to slow down.
Q: Should I always stay within my target heart rate?
A: The one size fits all approach doesn’t work when it comes figuring out what workout intensity’s best for you because as you get in better shape your heart is capable of tougher workouts. In fact if you don’t increase the intensity your progress will come to a screeching halt. In most cases as you lose weight your heart rate will stabilize and you’ll have a hard time getting it past the target zone but you will also be able to function at a higher heart rate without concern. In fact athletes can work at up to a much higher percentage of their target heart rate.
Don’t forget the talking test
Learning to figure out your target heart rate zone is an excellent way to make sure you getting the most out of your cardio workouts but it’s really not difficult to figure out whether you’re working hard enough to burn fat. The bottom line is if you can hold a conversation while you’re doing a workout you’re probably not working to your full potential.
So good luck with your quest to lose weight and work within the proper intensity and I’m sure you’ll have no problem reaching your goals.
