Target Heart Rate and How to Figure It

Is there an easy way to figure your heart rate fast and simple?

Target Heart Rate (THR) a simple and fast way of determining how hard you should work out throughout your endurance sports. It lets you know how fast you should try to make your heart beat while your training endurance exercises. If you are older or have medical conditions or take any medications you might consider using the Borg scale instead.

However, if you are older and in good condition and would like to take a “scientific” approach to your endurance training, then you may find the THR method very helpful. If you’re in doubt check with your doctor on how to better check your target heart rate.

 

Below we have included the chart for THR (training heart rate), the chart lets you find your target heart rate fast.  Remember if you have been inactive for a while then you should gradually work your way up to the suggested heart rate.  Don’t try for the training zone until you have eased into your exercise routine.

If you want to reach your Training Heart Rate gradually, then start with activities that you already do.  Record your heart rate for one week.  Then divide it by the number of days.  That will give you your average and now you know where you are.  Then over the next 6 weeks try to slowly increase it by 3 to 5 beats.  This is a safe way to increase your heart rate over time. Check out Martial arts Normal IL for best training.

Ultimately, you can try to get your heart rate up to 70 to 85 percent of max (the rate that is in the graph below). Making your heart pump quicker than this is not smart nor will it help.

Note: The goal here isn’t to get your heart rate beating faster all the time – only during your endurance training. You should start to find that, as your heart becomes more capable from endurance training, your at rest pulse rate will be slower than it was before you started your endurance training.

Here is how to take your pulse.

Press the tips of your index and middle fingers against the inside of the opposite wrist, and count how many pulses you feel in a 10-second period. Multiplying this number by 6 will give you your heart rate. (Note: Don’t count the pulse for the whole minute in the minute that you have stopped working out to get the pulse, your heart rate will have slowed, and you can’t get a good, accurate reading.

You might want to purchase a heart rate monitor.  They are inexpensive and very accurate.  We recommend that you get the best one you can afford but even the basic model will read the heart rate just fine.

Warning Don’t Use the THR Method If…

your on medications that alter your heart rate, your on medications that alter your heart rate, if you have a pacemaker, if you have an irregular heart rate called “atrial fibrillation,” or any other situation that affects the heart beat. These situations will make the reading of your pulse rate wrong.

Also if you are taking any “beta blockers” for high blood pressure, it will have an effect on your heart rate during your training.  It’s best to see your doctor if your on any medication at all and ask if it will effect your heart rate before you start a training program.

The heart rate is a signal of how hard you’re working. Beta blockers can keep your heart rate slow, so no matter how hard you are pushing yourself, you might never be able to reach the heart rate you are trying for. You can end up working yourself too hard, as you try in vain to achieve a heart rate that your beta blockers won’t permit. Being on beta blockers does not imply you shouldn’t exercise strongly; it just means the chart below won’t be accurate for you to judge your work out.

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