1. How do I calculate your estimated maximum heart rate?
Subtract your age from 220. Example: Case of a 20 year old.
220 – 20 = 200…200 would be a 20 year old estimated maximum heart rate.
2. What are the four heart rate training zones? (% is based on maximum heart rate)
Resting or normal – normal daily activities, sleep, shopping
Low Intensity – Warm up intensity, light aerobic intensity, walking exercise
Moderate Intensity – Fitness building and weight loss intensity, distance running
High Intensity – Out of comfort zone, high intensity aerobics
Maximum Intensity – Working as hard as you can, high intensity interval training
3. How do I determine my heart rate training zone?
(Using example age and maximum heart rate above)
Maximum Intensity (90%-100%) – 200 x .90 = 180 heart beats per min
High Intensity (80%-90%) – 200 x .80 = 160 heart beats per min
Moderate Intensity (70%-80%) – 200 x .70 = 140 heart beats per min
Low Intensity (60%-70%) – 200 x .60 = 120 heart beats per min
Resting (50% or lower) – 120 – lower
4. How do I check my heart rate or beats per minute?
Check your pulse at your wrist by placing two fingers on your wrist between your bone and tendon over your radial artery which is located on the thumb side of your wrist.
To save time check pulse in a 15 second span and then multiple heart beats by 4 to find heartbeats per minute.
