Management
Target Heart Rate Calculator
Your target heart rate is the range that is considered safe for you to work your heart when you do aerobic exercise. Your target heart rate is a percentage of what your maximum heart rate should be. It depends on how hard you exercise. Moderate intensity aerobic exercise includes activities such as walking fast, yard work, or doing water aerobics. Vigorous intensity aerobic exercise includes activities such as running, cycling, and swimming laps. This calculator uses your age to figure out your target heart rate for your intensity of exercise.
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years
Your results
Your estimated target heart rate is to beats
per minute (60 seconds). This is based on your age and the intensity of the exercise. Your estimated maximum heart rate is beats per minute.
About your results
Your target range depends on your intensity of exercise. For medium-intensity exercise, your target rate should be 50% to 70% of your maximum heart rate. If you are just starting an exercise program, your target heart rate should at first be at 50% to 60% of your maximum rate. As your fitness improves, you may increase your heart rate to 70% of maximum. But if you have any health problems, are an older adult, or haven't exercised regularly in the past, talk with your healthcare provider before starting a rigorous exercise program.
Your target range depends on your intensity of exercise. For high intensity, your target rate should be 70% to 85% of your maximum heart rate. For high-intensity exercise, it is assumed that you exercise regularly and vigorously, and do not have any conditions that would make it unsafe for you to exercise.
Finding your heart rate
To find out what your heart rate is during exercise, you must first stop briefly to take your pulse. The easiest spots to find your pulse are at your neck and wrist. Place your fingers (not thumb) on either of these spots. Press lightly. Count the beats you feel for 60 seconds. Or count for 30 seconds and double the result. You can also use a pulse monitor. You can buy these at sporting goods stores and some drugstores. Many start watches can also take your pulse.
Why should you care?
Regular exercise is important. It can help you stay healthy and at a normal weight. When you exercise, you should know how much your heart is working. Your target heart rate can tell you that. Keep in mind that exercise doesn't have to be hard to give you health benefits. You can improve your fitness and health by doing a medium-strength workout a total of 150 minutes each week. Or with a harder-strength workout a total of 75 minutes each week. You can break this up into smaller parts during the day. If you are a beginner, start at a less active level. Then work up to more active exercise as you get more fit.
This calculator is not intended to replace the evaluation of a healthcare professional.
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Author: Lambert, JG, MD
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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