Where should my heart rate be when I do cardio training?
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Dr. Mehmet Oz answered:Whether you’re peddling away on the exercise bike or striding along on the treadmill, it’s important to hit your target heart rate to get the most out of your workout. This rate is normally 50 to 85 percent of your maximum heart rate. To get a sense of your maximum heart rate, subtract your age from 220.
Remember that these are just general guidelines. Always speak to your doctor before starting any type of exercise program, especially if you have cardiovascular disease or any other health condition. Start slowly, aiming for the lower range of your target heart rate, and build up to a more rigorous workout.
Whether you’re peddling away on the exercise bike or striding along on the treadmill, it’s important to hit your target heart rate to get the most out of your workout. This rate is normally 50 to 85 percent of your maximum heart rate. To... More -
Johns Hopkins Medicine answered:You can calculate your maximum heart rate in beats per minute (bpm) by subtracting your age (in years) from 220. To get the most out of your cardiovascular training, it’s best to increase your heart rate to a level within your target heart rate zone. Beginners should aim for about 65%-75% of their maximum heart rate (multiply 220 by 0.65 and 0.75 to get a heart rate range); more advanced exercisers should aim for 75-85% of their maximum heart rate.
Check your heart rate during exercise by placing your second and third fingers onto your arm just above your wrist and count the number of beats that occur in 15 seconds. Then, multiply by 4 to get beats per minute. You can also purchase a heart rate monitor for instant heart rate readings throughout your cardiovascular exercise session.
You can calculate your maximum heart rate in beats per minute (bpm) by subtracting your age (in years) from 220. To get the most out of your cardiovascular training, it’s best to increase your heart rate to a level within your target heart... More -
National Academy of Sports Medicine answered:Your fitness level will dictate where your heart rate should be during cardio training. Depending on what Stage of cardio training you are in, your heart rate should be anywhere between 65 - 90% of your maximum heart rate. You will first want to determine your maximum heart rate (MHR) with the following equation: 220 - Your Age. Initially, you will want to engage in lower levels of intensity (Stage I training), whereby the only heart rate zone you will use is zone 1- 65 - 75% of your maximum heart rate. Once you are able to complete this training for 30 minutes it is an indication that you can progress to a more advanced type of training in cardiorespiratory Stage training. Stage II cardio training involves the incorporation of more intense intervals (zone 2 intervals of 80 - 85% of MHR) after which you recover in lower intensity of 65 - 75% MHR. After progressing through Stage II, you can then begin training in Stage III where you incorporate a much more intense interval of cardio (zone 3 intervals of 86 - 90% MHR) followed by a reduced workload (80 - 85% MHR) and finally recovering in the lower intensity level (65 - 75% MHR). For example, if you are 40 years old, you would use the above calculations in the following manner: 220 - 40= 180 MHR. Zone 1 is a target heart rates of 180 x .65 - 180 x .75 (117 - 135), zone 2 target heart rates of 180 x .80 - 180 x .85 (144 - 153), and zone 3 target heart rates of 180 x .86 - 180 x .90 (154.8 - 162).
Helpful? 1 person found this helpfulYour fitness level will dictate where your heart rate should be during cardio training. Depending on what Stage of cardio training you are in, your heart rate should be anywhere between 65 - 90% of your maximum heart rate. You will first want to... More -
Beth Oliver answered:A very general approach would be to use the Karvonen formula.
220 – age in years = maximum Heart Rate (HR)
[example: 220 – 50 = 170 beats per minute (bpm) max HR]Maximum HR – resting HR = HR Reserve
[170 – 65 = 105 bpm (HR Reserve)]HR Reserve X training % + Resting HR = target Heart Rate.
[105 X 07 + 65 = 139 bpm]You will get the best results (for the general population) by working in your target heart rate.
A very general approach would be to use the Karvonen formula. 220 – age in years = maximum Heart Rate (HR)[example: 220 – 50 = 170 beats per minute (bpm) max HR] Maximum HR – resting HR = HR Reserve[170 – 65 = 105 bpm (HR... More
