Targeting Heart Rate for Vigorous Exercise
How Do I Take My Heart Rate?
For vigorous-intensity physical activity, a person's target heart rate should
be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the
same formula as used above, except change "50 and 70%" to "70 and 85%". For
example, for a 35-year-old person, the estimated maximum age-related heart rate
would be calculated as 220 - 35 years = 185 beats per minute (bpm). The 70% and
85% levels would be:
- 70% level: 185 x 0.70 = 130 bpm, and
- 85% level: 185 x 0.85 = 157 bpm
Thus, vigorous-intensity physical activity for a 35-year-old person will require
that the heart rate remains between 130 and 157 bpm during physical activity.
Taking Your Heart Rate
Generally, to determine whether you are exercising within the heart rate target
zone, you must stop exercising briefly to take your pulse. You can take the pulse
at the neck, the wrist, or the chest. We recommend the wrist. You can feel the
radial pulse on the artery of the wrist in line with the thumb. Place the tips of
the index and middle fingers over the artery and press lightly. Do not use the
thumb. Take a full 60-second count of the heartbeats, or take for 30 seconds and
multiply by 2. Start the count on a beat, which is counted as "zero." If this
number falls between 85 and 119 bpm in the case of the 50-year-old person, he or
she is active within the target range for moderate-intensity activity.
Previous: Heart Rate Based Exercise
Adapted from: Target Heart Rate and Estimated Maximum Heart Rate
(http://www.cdc.gov/nccdphp/dnpa/physical/measuring/target_heart_rate.htm)
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