How Do You Calculate Heart Rate Zones?
Exercising at the proper intensity is an important component of any fitness program. Whether you are starting a new fitness regimen or want to add more challenge to your current routine, it is helpful to understand heart rate zones. Identifying your heart rate zones will show you the intensity at which you should work. There are several ways to calculate your target zones. Participate in a stress test administered by your physician to measure your maximum heart rate (MHR). Individual MHRs can vary by as much as 15 beats per minute depending on age and genetics. Your MHR will decrease an average of one beat per year as you age unless you maintain a consistent level of fitness. You will need your MHR to find your target heart rate zones. Estimate your MHR instead of doing a physician’s stress test by using the Sally Edwards formula. For males, perform this calculation: 210 – half your age – 1% your total body weight + 4. Females use this formula: 210 – half your age – 1% your total body
