The target heart rate (THR) equation is a quick, easy
method of finding a heart rate range or zone for aerobic
exercise.
What Should I Use as My Target Heart
Rate?
There are three primary THR ranges you can use, depending
on your fitness goals (see explanations below):
- Low Intensity [60%-70% of Max Heart Rate (HR Max)]
- Medium Intensity (70%-80% of HR Max)
- High Intensity (80% of HR Max and Above)
Lower intensity exercise can be performed for a longer
period of time, whereas higher intensity exercise duration
is much shorter.
Low Intensity, Long Duration (LILD)
This method of aerobic exercise involves maintaining a
lower heart rate for a longer period of time. LILD exercise
may result in less muscle breakdown, which may be beneficial
if several intense workouts are performed each
week.
High Intensity, Short Duration (HISD)
This method of aerobic exercise involves maintaining a
higher heart rate for a shorter period of time, such as HIIT
training or Guerilla training. HISD exercise provides
greater cardiovascular benefit and increases anaerobic work
capacity which may be especially useful for athletes who
engage in explosive sports. HISD exercise may also yield a
greater amount of calories if post exercise caloric
consumption is included.
How Do I Measure Heart Rate?
Some cardio equipment may contain some type of
heart rate monitor. However, if it does not, or you are not
using a machine, you may monitor your heart rate by checking
your own pulse. While you could count pulse for a full
minute, it may be easier to check the pulse for 10 second
intervals periodically throughout the exercise session to
monitor heart rate. When the number of beats per 10 seconds
is determined, one can multiply by 6 to get an estimated
number of beats per minute. For example, 25 beats per 10
seconds x 6 = 150 BPM.
