Target heart rate.
Target heart rate (THR), otherwise called training heart rate, is a desirable  heart pulse rate that occurs during an aerobic exercise session and enables a person's body to obtain the maximum benefit from this activity. The measurement of the heart pulse must be done, when the exerciser performs within a range of 50-85% of his/her maximum capability to do the training task. You can ask your doctor, how to measure your heart pulse.
Target heart rate may vary, depending on the exerciser's fitness level, age and training history but it can be roughly calculated for each individual.
Before we dial with this calculation, we have to explain what the maximum heart rate is. This is the highest heart pulse rate which is reached during maximal physical exertion. Maximum heart rate is associated with the person's age and fitness. The figure declines as the age increases or the fitness deteriorates. A quick way to estimate HRmax is to subtract the person's age from 220. In this case, the calculation is done according to age, since this is the only accountable parameter. Apparently, without taking fitness level in consideration, this method may not be accurate for each individual of the same age but it is reasonably helpful. Thus, the maximum heart rate for a person being 42 years old is 220 - 42 = 178 beats/min.
As you will see bellow, the HRmax is needed for the calculation of the target heart rate, according to the following formula.
220 - (age) = HRmax
(HRmax) x (% of intensity*) = THR |
| * This is the intensity in which a person can perform and it depends on the level of his/her fitness. The percentage of this should be ranging between 50 and 85%, according to the general exercise safety guidelines. |
Example: For a person of fifty years old, who performs with 60% of his/her total capability the target heart rate will be: 220 - 50 = 170 x 60% = 102 beats/min
It is apparent that target heart rate varies and depends on the percentage of the intensity the exercise is being done. Therefore, there will be a range of values corresponding to a performance of 50-85% of the person's overall capability.
An easy way to monitor your heart rate and compare it to the target heart rate, which applies to you age, is to use a relevant electronic monitor.
Target heart rate is a helpful figure, when a fitness regimen is prescribed. It is also a good piece of information on whether a person has reached a proper level of fitness or not yet. As soon as the exerciser reaches a target heart rate that reflects the 85% of maximum effort, fitness level can be considered very
satisfactory. However, an individual does not have to exercise that hard to stay in shape. An average of 70% is absolutely acceptable.
The most important thing for you is to target a reasonable heart rate each time. If you are not very fit, start with 50% of effort and gradually you can set higher heart rate targets, without pushing yourself too much. For instance, your next step for you is to try to reach the 60% of your maximum heart rate. You may wonder how you will be able to tell what your level of effort is, without using a heart rate monitor. A simplified rule is that even when you reach the 60% of the maximum effort you can make, you will still be able to talk while training.
It is very important for you to exercise at least three times a week and gradually to reach duration of thirty minutes per session, if you want to improve your score or to maintain you fitness in a acceptable level.
Studies have shown that if the physical activity takes place less than two times a week, at less than 60% of the maximum heart rate and for less than ten minutes per day, does not assist in development and maintenance of fitness. If physical activity is discontinued, the health benefits are completely lost. Within two to three weeks, the level of fitness is significantly reduced and within three to eight months, it is totally lost. In such a case, the person has to start again from the very first stage to improve fitness.
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