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Exercise and Target Heart Rate

If you are in any way involved on the exercise circuit, you hear a lot about target heart rate—achieving it, measuring it, and maintaining it.

Runner checking her heart rate.

Target heart rate is the goal you should attempt to reach when doing any type of aerobic exercise in order to gain the greatest benefit. It is measured as a range and, depending on your present level of exercise or fitness, you may want to start at the lower end of the range and work your way up. It is also to be used as a guide, based on age.

As with any type of exercise program, you need to keep in mind that target heart rate is only a guide. Because every person is different, you need to pay close attention to how you feel, your breathing, and your heart beat so you can avoid overexertion or straining yourself in any way. In addition, you should not use target heart rate if you are taking certain medications (i.e., beta-blockers) or have a heart condition or other illness that could affect your heart without first checking with a health care professional.

Here is a simple formula to help you determine your target heart rate:
  • Subtract your current age from 220. The remainder is your maximum heart rate in beats per minute. (This general guideline is used for a person with a resting heart range of 70-85 beats per minute.)

  • Determine the 70% and 80% level of your maximum heart rate to get your optimal target heart range. To do this, multiply your maximum heart rate number by 0.7 and by 0.8. The numbers you get are your target heart range - 70% is the low-end number and 80% is the high-end number.

  • Learn how to take your pulse. The best places are on the carotid artery in your neck (halfway between your chin and your shoulders) or the radial artery in your wrist. Use your pointer and middle fingers to feel your pulse in either of these areas

  • When taking your pulse during your workout, count your number of heartbeats for 10 seconds and then multiply the number times six to make sure you are in your target heart beat range.

  • Try to stay within your target heart range for the duration of your workout. Take your pulse at regular intervals to make sure you are staying within the target heart range. If your heart rate is too fast, slow down a bit. If it is too slow, speed up or increase the intensity of your workout.

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Dr. Scott Asks some important questions of interest to Alcoa residents - Chiropractor Alcoa Dr. Scott Asks...

How do you know when you're healthy?
Ask most Alcoa residents this simple question and you're likely to hear, "When you feel good" or "When you're at your proper weight for your height" or "When you have lots of energy and vitality." Great answers. But our chiropractic patients know that true health is when your body is working as it was designed. True health is how you function, not how you feel.
What's a side effect?
It may sound like a bonus; something extra, but chiropractors know it should more accurately called an "unintended effect," and "unwanted effect" or in some cases an "adverse effect." A pill can't come close to matching your body's ability to create and deliver the essential compounds it needs. That's when it's important to make sure your nervous system is working correctly—the purpose of chiropractic care!