Target heart rate calculation, When exercising, setting an appropriate workout intensity is crucial for maintaining health and achieving fitness goals. Exercising at too low an intensity may not be effective, while working out at too high an intensity increases the risk of injury. So how can you determine the right exercise intensity for your body? One of the simplest and most effective methods is using Target Heart Rate (THR).
What Is Target Heart Rate? A Key Indicator for Exercise Intensity
Target heart rate refers to the optimal heart rate range an individual should maintain during exercise. As heart rate increases, workout intensity also rises. Therefore, it is essential to set your target heart rate based on your age and fitness level.
How to Calculate Target Heart Rate | Setting the Right Exercise Intensity
One of the most widely used methods involves the following formula:
Target Heart Rate Formula
(220 – Age) × Exercise Intensity Percentage = Target Heart Rate
Example Calculation (For a 40-Year-Old Adult)
- Calculate Maximum Heart Rate (MHR)
- 220 – 40 = 180 (Maximum Heart Rate)
- Determine Target Heart Rate Range Based on Exercise Intensity
- Moderate-Intensity Exercise (50~70%): 180 × 0.5 = 90 ~ 180 × 0.7 = 126 bpm
- High-Intensity Exercise (70~85%): 180 × 0.7 = 126 ~ 180 × 0.85 = 153 bpm
Thus, a 40-year-old adult should maintain a heart rate of 90~126 bpm for moderate-intensity exercise and 126~153 bpm for high-intensity exercise.
Exercise Intensity & Health Benefits | Comparing Low, Moderate, and High-Intensity Workouts
Different exercise intensities impact the body in various ways.
| Exercise Intensity | Target Heart Rate Range | Health Benefits |
|---|---|---|
| Low Intensity (50~60%) | 50~60% of MHR | Fat reduction, improved cardiovascular endurance |
| Moderate Intensity (60~70%) | 60~70% of MHR | Weight loss, enhanced heart health |
| High Intensity (70~85%) | 70~85% of MHR | Increased strength and endurance, maximized workout performance |
How to Measure Target Heart Rate | Using Smartwatches & Pulse Checks
You can monitor your target heart rate during exercise using these methods:
- Using a Smartwatch or Heart Rate Monitor: The most accurate and convenient method.
- Manually Checking Your Pulse on Your Wrist or Neck: Count your pulse for 10 seconds and multiply by 6 to calculate beats per minute (bpm).
- Using the Rate of Perceived Exertion (RPE) Scale: If you can talk but feel slightly breathless, you are at moderate intensity; if talking is difficult, you are at high intensity.
Tips for Exercising Safely | Maintaining Target Heart Rate for a Healthy Workout
✅ Avoid Overexertion: Starting with overly intense workouts can lead to injury. Gradually increase intensity.
✅ Warm Up and Cool Down Properly: Prevents muscle and joint injuries.
✅ Monitor Your Body’s Condition: Stop exercising immediately if you feel dizzy, experience chest pain, or have difficulty breathing.
✅ Choose Workouts That Suit Your Condition: If you have chronic diseases or specific health concerns, consult a professional before adjusting your exercise intensity.
Conclusion
To maximize your exercise benefits, understanding and maintaining your target heart rate is key. Follow the methods described above to develop a healthy and effective workout habit.
💡 Consistent exercise and heart rate management will help you achieve a healthier lifestyle!