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Knowing your resting, target and maximum heart rates is important for monitoring your progress during exercise.
It is best to measure your resting heart rate by taking your pulse for one minute when you wake up in the morning. The average resting heart rate is 60—80 beats per minute. However, it is generally lower for people who are physically fit. In addition, the resting heart rate usually rises with age.
You can calculate your target and maximum heart rates using the formula below.
To determine your maximum heart rate, subtract your age from 220. Your target heart rate zone is determined based upon your maximum heart rate. You want to stay within 50—75 percent of your maximum heart rate during exercise, depending upon your fitness level.
To find your target heart rate, multiply your maximum heart rate by 0.50. This will give you the low range number.
Then, multiply your maximum heart rate by 0.75. This will give you the high range number.
Age = 30
Resting heart rate = 70
Maximum heart rate = 190
Target heart rate = 95 – 142