Target Heart Rate

Target heart rate will vary by the type of exercise you are performing but it is generally 50% to 85% of your maximum heart rate (MHR). If you are exercising too hard, you may sustain injuries or become exhausted. If you aren't exercising hard enough, you're unlikely to get the results you want.

Knowing your target heart rate and maintaining it when you work out can go a long way in helping you achieve your fitness goals.

Training Zones

Depending on what type of exercise activity you are performing, you will want to get into different heart rate "zones" to optimize your workout.

• Warm Up 50-60% of your maximum heart rate. If you are an exercise beginner, this is the best place to start. If you are a runner or walker, this can also be a great warm up zone. Exercising in this zone can decrease body fat, blood pressure, and cholesterol. Beginning your workout in this zone can also lower your risk of injury.

• Fat Burn 60-70% of your maximum heart rate. This zone is good for burning fat and calories because it can be sustained for long periods of time for most people.

• Cardio 70-80% of your maximum heart rate. This zone will improve your cardiovascular and respiratory strength and help you build a healthier heart.

• Training 80-90% of your maximum heart rate. Exercising in this zone will improve your cardio respiratory system, and improve your endurance exercise. You will also be burning calories at a very high rate.

• Hardcore This zone requires 90-100% of your maximum heart rate. In this zone, you will maximize calorie burn. That said, exercising at this intensity can be very dangerous and should only be attempted by those who are already in excellent shape and have been cleared by a physician.

Lower Your Heart Rate

If your resting heart rate is higher than normal, there are some simple steps you can take it lower it

• Exercise regularly. Cardiovascular activities like running and cycling can lower your resting heart rate over time.

• Stay hydrated. Drinking water will help increase blood flow, which means your heart doesn't need to work as hard.

• Get plenty of rest. Your heart works hard (beats faster) when you are not well-rested so get plenty of sleep (most people require 6-8 hours)

• Time Your Heart Rate

  Finding Your Pulse

  Place two fingers lightly on the carotid artery on either side of the neck below the jaw.