Finding your Target Heart Range
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Estimated Heart Rate Max (HRmax) = 220 - your age ______________
Heart Rate Rest (HRrest) = Heart Beats per Minute ________________
Target HR range = ([HRmax - HRrest] x 0.60 and 0.80) + HRrest
Step 1. Take 220 and then subtract your current age. The result will give you your estimated Heart Rate Max (HRmax).
Example: 220 - 12 years of age = 208 Estimated HRmax
Step 2. Count the number of times your heart beats in one minute. The result will give you your Heart Rate Rest (HRrest). You can take your Heart Rate by holding your index and middle finger together and finding your pulse at either your radial or carotid artery and then counting how many times your heart beats in one minute.
Example: 55 heartbeats per minute
Step 3. Subtract your HRrest from your HRmax.
Example: HRmax (208) - HRrest (55) = 153
Step 4. Take that result of 153 and then multiply it by 0.60 and 0.8
Example: 153 x 0.60 = 91.8
153 x 0.80 = 122.4
Step 5. Take the two separate results and add your Heart Rate Rest (HRrest) to both of them.
Example: 91.8 + 55 = 146.8
122.4 + 55 = 177.4
Your Target Heart Range goal is to get between 146 and 177 heartbeats per minute when exercising.
Heart Rate Rest (HRrest) = Heart Beats per Minute ________________
Target HR range = ([HRmax - HRrest] x 0.60 and 0.80) + HRrest
Step 1. Take 220 and then subtract your current age. The result will give you your estimated Heart Rate Max (HRmax).
Example: 220 - 12 years of age = 208 Estimated HRmax
Step 2. Count the number of times your heart beats in one minute. The result will give you your Heart Rate Rest (HRrest). You can take your Heart Rate by holding your index and middle finger together and finding your pulse at either your radial or carotid artery and then counting how many times your heart beats in one minute.
Example: 55 heartbeats per minute
Step 3. Subtract your HRrest from your HRmax.
Example: HRmax (208) - HRrest (55) = 153
Step 4. Take that result of 153 and then multiply it by 0.60 and 0.8
Example: 153 x 0.60 = 91.8
153 x 0.80 = 122.4
Step 5. Take the two separate results and add your Heart Rate Rest (HRrest) to both of them.
Example: 91.8 + 55 = 146.8
122.4 + 55 = 177.4
Your Target Heart Range goal is to get between 146 and 177 heartbeats per minute when exercising.
