How To Calculate Your Maximum Heart Rate
In order for aerobics to be truly effective, aerobic exercise should be performed for a minimum of two, preferably three or even four days a week on alternate days when possible.
Exercises should be performed at a appropriate level of intensity for 20 to 40 minutes duration for each session.
The maximum benefit that can be achieved is when the training intensity is sustained at a level of 70-80 percent of your maximum heart rate.
Your probably wondering how to calculate your maximum heart rate. The most accepted formula to determine your personal maximum heart rate is:
220-your age=Maximum Heart Rate (MHR).
Now keep in mind that this is considered the maximum degree of heart overexertion and is never recommended as a rate to sustain during exercise.
The best level for exercise or your target heart rate zone is 70-80 percent of your maximum heart rate. Depending on your age and current fitness level you may even bring this percentage down to 50-60 percent of your maximum heart rate to start. Consult with you Doctor before starting any fitness routine.
The formula needed to ascertain your Target Heart Rate (THR) is:
Maximum Heart Rate X 0.7= 70 percent intensity
Maximum Heart Rate X 0.8= 80 percent intensity
Maximum Heart Rate X 0.6= 60 percent intensity
Maximum Heart Rate X 0.5= 50 percent intensity
I’m sure you noticed that a sustained program of aerobic activity gives you new energy, a lower body fat percentage, and a greater fitness level then you previously enjoyed.
Your resting heartbeat will slow down as your heart gains new strength and efficiency. This will also help you when you are training in muscle building workout routines.
Hans K Anderson
