Anyone who has ever participated in any type of aerobic exercise has probably overheard the phrase "target heart rate." Though the definition of the term is static, the value of your target heart rate changes depending on a few variables such as your age.
Definition
Your physical fitness level changes your target heart rate and causes alterations to be made on behalf of your fitness regiment
Description
By definition, your target heart rate reference the ideal pulse rate for you during aerobic exercises. This is why, your target heart rate is often at times called your aerobic heart rate. Ultimately, this number assists you in customising a personal workout based on this number.
Calculating your target heart rate
Maximum heart rate
In order to calculate your target heart rate, you must find your maximum heart rate. The original method to calculate your heart rate was simple and just required you to subtract your age from 220.
Numerous times, this formula has changed and each maximum heart rate calculation is equally accepted.
For instance, James R Karp - a running coach and physiologist states that the ideal method to find your maximum heart rate is to use the formula 205.8 - (0.685 x age).
Target heart rate
No matter which method you use, you need to find the pulse rate, that is, around
60 to 70 percent of this value. On average, your target heart rate can be lower at around
50 percent of your maximum or higher at 80 percent of your maximum heart rate.
Benefits
Some exercises such as the P90X workout by Tony Horton and the Insanity workout by Shaun T
Use your maximum heart rate for one of the target zones during your workout. Other exercises such as jogging conducted at your target heart rate are also ideal.
Target heart rate
Your target heart rate allows you to burn the maximum number of calories. In addition, your maximum heart rate plans your customised interval training or endurance training.
Ultimately, your target heart rate creates a workout plan that caters to your fitness level so you are not overworking yourself. On the other hand, working at your target heart rate provides the most amount of cardiovascular benefits and overall health benefits.
This is why, finding your average heart rate is important, so you are working within your own customised heart rate zone.
