Target Heart Rate - Fit Tip

Monitoring your heart rate is the best way to see if you are working at the proper intensity. If you are above or below the acceptable levels, you should either increase or decrease your effort.

Taking your pulse

• Use index and middle fingers when measuring. Never use your thumb since it has it's own pulse.
• When you feel your pulse, count the beats for 10 seconds. Then multiply your 10-second pulse rate by 6 to determine your pulse in Beats Per Minute (BPM).

The Target Heart Rate Chart

Your zone is determined by connecting your pulse and your age on the chart.

Maximum Heart Calculation for Aerobic Zone (60-90%)

220-Age = Maximum Heart Rate (MHR)

MHR × 60% =Low level of Aerobic Zone

MHR × 90% =High level of Aerobic Zone

The Talk Test

A simple way to determine work level is to do the "Talk Test." Can you manage to carry on a conversation while being active? Then chances are you are working within your Active Living Zone. If conversation is impossible, you should take it down a notch. If conversation is simple... get moving' faster or harder!

Mount Royal Recreation offers a wide variety of targeted Nutrition Consultations and Personal Training & Custom Programs to meet your needs. Check out our current Custom Fit Packages for more information.