Monitoring Your Target Heart Rate
Greg Stemkowski MS, PT, CSCS, PES
Procore Physical Therapy P.C.
Monitoring your heart rate during exercise is very important in maintaining the pace at which you exercise. Why is this important? Because pacing your self will allow you to get the maximum cardiovascular benefits from your exercise routine. Pacing your exercise routine is an effort to keep your heart rate at a certain training intensity, it is more commonly known as your target heart rate. Typically, when training, your target heart rate should be between 50-80% of you maximum heart rate. By training within this "zone" you will receive the maximum cardiovascular benefits of loss of body fat, strengthening of the musculoskeletal system, controlling diabetes, and promoting a healthy heart. When you are training out side of you target heart rate with lower intensities these benefits reduce making your goals harder to achieve. When training above your target heart rate, you do receive the benefit of increased endurance but gain little additional value when your heart rate exceeds 80% of your maximum heart rate. This is due to the heart beating too fast, not allowing the body to replenish its oxygen.
How do we measure our target heart rate? There are three accepted methods; the most effective is the Karvonen formula; the other two methods are more subjective yet effective, the rate of perceived exertion (Borg Scale) and the talk-test method. The Karvonen formula is as follows:
Max. Heart Rate - Resting Heart Rate x Intensity + Resting Heart Rate = Target Heart Rate
Your resting heart rate can be determined by taking your pulse for one minute before you get out of bed in the morning. The intensity of your training depends on the level at which you exercise. Use this table as a guide for determining your intensity:
Novice level………60-70%
Advanced level……70-80%
Periodically, take your pulse during exercise to monitor your intensity level. Frequent monitoring will assure that you are exercising within your targeted zone.
The rate of perceived exertion (RPE) and the talk-test method are subjective measures because these measures rely on what you as the trainee feels. The rate of perceived exertion uses a scale from 0-10 rating your exercise fatigue from nothing at all (0) to very, very strong (maximal which is a 10). You should be exercising at a RPE of 4-6 (some what strong to strong). The talk-test method relies on your comfort level with aerobic exercise. This method is good if you are a beginner at exercising. The talk-test method uses your ability to talk during your exercise routine, without a great deal of strain, to determine your comfort zone. If this can be accomplished than most likely you are exercising within your target heart rate.
It is always important to see your physician prior to starting and exercise routine to rule out health concerns. Keep in mind the importance of maintaining a target heart rate when exercising. It will make achieving your goals more effective and beneficial.