Target Heart Rates by Age

When doing cardio or aerobic exercise, it is important to increase your heart rate enough to make the workout worth your time. A good range is between 65% and 85% of your maximum heart rate (MHR = 220 – your age). Working between 55% and 65%, although beneficial for beginners, isn’t really challenging your cardiovascular system. On the other hand, when you work out above 85% of your MHR, you begin to cross over from aerobic training to anaerobic training (anaerobic threshold) and is meant for endurance athletes, and not so much for the average exerciser.

When working out on the road, refer to this quick reference chart to quickly gauge where you fall within this ideal target heart rate range. Take a 10 second heart rate 5 minutes into your cardio workout, about half-way through your workout and right before you cool down. This will give you a sense of whether or not you sustained an optimal heart rate throughout your workout.

To Take Your Pulse: Take your pulse for ten seconds.  Multiply this number by 6 to get your pulse for 1 minute.  You can find your pulse either through your neck or your wrist:

1. Your Neck: Take your index and middle fingers and place them right below your ear.  Slide them down into the hollow of the side of your neck, right under you jawline.  You should feel your pulse at this point.
2. Your Wrist: With your palm facing upwards, place your index and middle fingers on your wrist to find your pulse.