Control High Cholesterol

The following is an Editorial Resource from YourTotalHealth.

Find Your Target Heart Rate

Reviewed by: Abdou Elhendy, M.D., PhD, FACC, FAHA

To get the biggest benefit out of aerobic exercise with the fewest risks, you need to know how to find your target heart rate.

Your target heart rate is a range above your average resting heart rate (how fast your heart beats when you are relaxed) and your maximum heart rate (the most your heart could beat during aerobic exercise). When you exercise to your target heart rate, your heart and lungs receive the most benefit from a workout.

The range varies based on your physical condition, age and previous training, but if you’re like most people, your target heart range will be 50 to 85 percent of your average maximum heart rate. (If you take any heart or blood pressure medications, these may affect your maximum heart rate, so check with your doctor about the best target heart rate for you.)

The American Heart Association (AHA) recommends that to calculate your target heart rate zone you should:

• Stop for a moment when you feel you are exercising at your peak
• 
  
• Using the tips of your first two fingers (not your thumb), press lightly over the inside of your wrist to take your pulse
• 
  
• Count your pulse for 10 seconds and multiply that number by six for the number of beats per minute.
• 
  

This number should be within your target heart rate zone. If it’s higher, you should slow down; if it’s too low, you should speed up and work a bit harder.

Below, from the AHA, are average maximum heart rates and target zone rates from ages 30 to 70.

If you don’t hit your target heart rate every time you exercise, don’t worry, you are still reaping the benefits of exercise. Anything that gets you off the couch, like gardening or even walking further in a parking lot, is considered exercise and is good for your heart and overall health.

Consult your physician before starting an exercise program. High risk individuals may be given a stress test first to determine safe exercise levels and avoid angina or a heart attack.

What's Next:  12 Weeks to a Healthier You

• A Primer on Cholesterol-Lowering Medications
  
• Food & Drug Interactions
  
• Are You at Risk for Heart Disease?
  
• Why Triglycerides Matter
  
• News You Need To Know

Review date: 06-25-2008