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Target Heart Rate & Aerobic Training

Target Heart Rate & Aerobic Training
The Target Heart Rate is the heart rate range that the participant should try to maintain during exercise. The participant's fitness level determines which of the three intensity levels Beginner, Intermediate or Advanced should be maintained. For each category, approximately 4 to 6 weeks should pass before moving to the next level assuming at least three aerobic sessions a week.

Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobic exercise and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of two anatomical sites, the carotid artery or the anterior wrist. Counting should begin within 5 seconds after exercise stops and begin with zero. Count the number of beats for 10 seconds then multiply by six to get the beats per minute. Beta-Blocker medication lowers the overall heart rate. Raising the arms overhead produces a higher heart rate known as the Pressor response. If the heart rate is too low, use full range of motion and more arm movement. Conversely, if the heart rate is too high, shorten the range of motion and reduce or eliminate arm movement. During pregnancy, heart rates should not exceed 140 bpm.

There are two methods for calculation of the target heart rate. The Standard Method is the quick method and uses an intensity range of 60% to 90% of the maximum heart rate. The Karvonen method incorporates the individuals resting heart rate and is therefore the more accurate method. This method uses an intensity range of 50% to 85%. This is also the preferred method for special populations.

An example calculation using the Standard Method for a 40 year old for a desired aerobic intensity of 75% would be:

Standard Target HR

= %Intensity/100 x (Maximum HR)
= 0.75 x (220 - 40)
= 135

An example calculation using the Karvonen Method for a 40 year old with a resting heart rate of 50 bpm for a desired aerobic intensity of 75% would be:

Karvonen Target HR

= %intensity/100 x (Maximum HR - Resting HR) + Resting HR
= 0.75 x (220 - 40 - 50) + 50
= 147

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Content Provided by International Fitness Association