Target heart rate

Target heart rate is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This range varies based on one's age, with exercise intensity increasing with a higher heart rate.

Definition

The target heart rate (THR), also known as the exercise heart rate, is the desired range of heart rate reached during aerobic exercise which leads to optimal cardiovascular response and performance. This range varies based on the individual's physical condition, age, and the intensity of the exercise.

Calculation

The most common method of calculating one's target heart rate is using the formula: 220 - age = maximum heart rate (MHR). The THR is then calculated as 60–85% of the MHR. This is known as the Karvonen method. However, this method does not consider the resting heart rate (RHR), which can vary significantly between individuals.

Benefits

Maintaining the heart rate within the target heart rate zone ensures that the individual is exercising at a level that is safe and effective. It helps to improve cardiovascular health, increase stamina and endurance, and aid in weight loss. It also helps to monitor the intensity of the exercise and adjust it as needed.

Risks

Exercising above the target heart rate zone can lead to overexertion, which can cause injuries and health issues such as cardiac arrest or myocardial infarction. On the other hand, exercising below the target heart rate zone may not provide the desired fitness benefits.

See also

• Heart rate
• Aerobic exercise
• Cardiovascular fitness
• Karvonen method