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Home Menopause Health Do You Exercise Within Your Target Heart Rate Zone?
  • January 17, 2014
  • 112

Do You Exercise Within Your Target Heart Rate Zone?

For those of you with the Weight Loss and Maintenance goals, do you know what your Exercise Target Heart Rate Zone is? Meaning, that you exercise to burn fat, not your heart muscle and other big muscles in your body?

After you review a quick guide on how to calculate your heart rate zone for your work outs, check out smart watches for women HERE. I keep the list updated, as it is my personal goal to use the best as of current situation.

Before you move on with the reading, check out unique, yet simple self care gifts for women that will keep your body strong and tuned up to your life’s needs.

How To Calculate Your Exercise Heart Rate Zone

You can use an easy Age-Based Formula. And here it is how to calculate your optimal heart rate zone for exercise.

STEP 1. Calculate your Maximum Heart Rate
220 – Your Age = Maximum Heart Rate (Max HR)

STEP 2. Calculate your Lower & Higher Targets during your exercise, keeping in mind the following:
– You build endurance, lose weight when exercising in the range of 60-70% of your Max Heart Rate
– You do weight management and work on improving cardio fitness when exercising at 70-80% of Max Heart Rate

Example: 40 yr-old person would like to find her Lowest and Highest Target Heart Rate Zones when she’s physically active.
220-40= 180, Max Heart Rate
180 x .60 = 108, Lowest Target Zone in Exercise which is optimal for weight loss and building endurance.
180 x .80 = 144, Highest Target Zone in Exercise which is optimal for weight maintenance and improving overall cardio fitness.

This 40-yr-old person should stay within the range of 108 – 144 for maximum benefit for her heart and overall fitness goals.

What is Your Target Heart Rate Zone? Calculate it Now!

Learning and knowing about your target heart rate, you will drastically improve your physical fitness and optimally maintain it throughout your lifetime.

Celebrate Woman, Licensed Esthetician, MBA

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112 thoughts on “Do You Exercise Within Your Target Heart Rate Zone?”

  1. Pingback: Why Your Menopause Skin Loves When You Move | Celebrate Woman Today

  2. It is interesting that even though I exercise I really don’t think about my BMI or my Exercise Target Heart Rate Zone. And I should! Thanks for sharing this informative post! Learned something new 🙂

  4. My max is 160
    Low 96
    High 128
    I try to stay within this but don’t always check it

  5. This is very helpful information; I know I should keep an eye on my heart because heart problems run in my family; thanks for posting!

  6. I’m generally within my target weight and then some. Of course I feel that there is always room to do better. 🙂

  8. This is very helpful information! It’s important to exercise within your target heart rate zone in order to lose weight and make sure you’re working your body, and your heart, as you should be. Thanks for this!

  12. well, i don’t but i should…not getting any younger and would like to feel better!

  15. I wasn’t aware of any of this or what it even meant until I read this! I haven’t been working out as much as I should but I run or jog everyday. I probably do with my jogs!

  16. I actually don’t. I just do it as much as I can and try to keep it steady. Didn’t even know there was a “formula” for this. Thanks for sharing!

  19. I have not been exercising like I need to due to an accident. I am anxious to get better so that I can start again!

  20. I don’t exercise at all. I tried to years ago and didn’t like it. Maybe the wrong workout, no idea.

  24. My treadmill has a setting to calculate if your target heart rate is being used. I have never utilized it, but now I’m thinking I will.

  25. I have some issues that cause my heart to pump faster normally, so I tend to max out my heart rate pretty quickly when exercising, even when I am not trying to!

  27. My Asthma is so bad, I cannot run. Heart rate for exercising is important, thank you for this information.

  28. I’m not sure I exercise within my target heart rate zone, but am interested in finding out. Usually, if I feel out of breath and tired after my workout, I’m satisfied.

  31. i never really exercise even though i should. so i didnt know about this information.its good to have it though.
    mine is
    175 max
    105 lowest
    140 highest

  36. This is a very interesting article. I have heard of it before but never knew how to calculate will for sure be doing now.

  38. I learned how to figure out my target heart rate zone in my college health class and have used it ever since!

  40. I used to exercise within my target heart rate many years ago, however, I am unable to exercise heavy due to a bone disorder. I would not be able to find out my target rate now, but great information 🙂

  42. I am disabled so therefore it difficult to do much of anything, much less exercise, so hitting the heart rate target zone would be a no.

  43. I have the 180 max heart rate. I have never thought of checking this. I see the heart rate on the exercise machines I use, but never thought of how important they are. Thank you!

  44. I don’t exercise–yep you read that correctly. I know I am bad bad bad–but since I hurt my shoulder at a gym I’ve sworn off it. I probably did at some point get my heart rate up there!

  45. Thanks for this!! We are accountable to ourselves. Many just don’t know how important it is. I run 110 to 121 but that can vary depending sort of my weight and what I am doing– also seasonal too. But its a good idea to keep a check on it. Thanks for the reminder while I go out to work in the yard and cut a few limbs.

  46. LOL! I’ve known about target heart rates because it’s how I found out about my heart problem back in junior high. I take beta blockers to normalize my heart rate but without them my resting heart rate is 130-140 bpm and slowly walking shoots it above 200. I should just stop taking my pills and then I’ll be at 60-70% of my maximum heart rate when I’m sleeping. 🙂 If only burning fat worked that way!

  47. I had no idea you needed a target heart rate to burn fat, I’m sure this info can help a lot of people realize what they need to do.

  48. Thank you for this informative post. I never knew how to figure my heart rate zone. This is going to motivate me!!! Thanks again!

  50. I have heard this alot. However, I must admit I never really consider my heart rate when exercising. On the other, I always do high intensity training so I guess in a way I’m doing it unconsciously. Great post

  52. I need to make sure that I get into my target heart zone for my exercise to be beneficial! Thanks for the information. I am going to make sure I keep my exercise in my target heart zone!

  54. Ahh! I’m so guilty of working out and NEVER paying attention to my Target Heart Rate. I know it’s dangerous, but I always stop if I feel like I’ve been moving too hard. This makes me want to be more careful with paying attention while I’m exercising!

  57. I honestly never really thought about it, I run 5K the other day after 3 years of no running and I felt like my heart was going to explode. I am glad to learn my max is 192.

  58. I truly have never done this. This is great to know! thanks for the info!

  59. This is excellent information that I really needed. Thanks for posting this.

  68. So interesting to know. I often wondered what the % on my LifeTrak C200 meant. My max is 188, lowest is 112.8 and highest is 150.4. Thanks for this information.

  69. 172
    103
    137

    I guess the other ladies must be younger than me, their numbers are higher :}

  70. I’m not sure if I did this right. I’m 34..so my MAX is 186, LOW 111, and HIGH 148?? Is that right? Sorry I’m new to this, but would really like to know, it could really help

  78. 103 …Low
    137 …High
    172… Max

    Awesome …Thank you for the information …It will really come in handy for my entire family!

  79. Amazing, Thank you for the Information. This will be great to share with my older daughters

  81. I am horrid at anything mathmatic..need someone else to caclulate it for/with me. Sorry. Being honest.

  82. I love being able to calculate it this way! My Max is 166. So between 99.6-132.8.Pretty sure that’s very doable.

  83. Max-198
    Low-118.8
    High-158.4
    Hopefully, I can take heed to this the next time I go to the gym with a new LifeTrak device! lol

  85. Hello! Thanks for the info! Mine is:
    Maximum Heart Rate: 183
    High= 146.4
    Low= 109.80

  91. Wow this is interesting I didn’t know how to calculate it but I am going to get my calculator

  92. I love this topic. It’s near and dear to my (target ) heart (rate). I purchased a monitor to measure my heart rate during exercise and found that I was going beyond my max rate. I was exhausted but not necessarily burning more calories, some more but not a lot. I adjusted the intensity to stay within my limits and found that I was not as exhausted and still burning sufficient cals. Now I always try to exercise with an HRM.

    • Soha,
      Thank you for sharing this experience with us all!
      I started using Heart Rate Monitor about 15 years ago, and it made a huge difference where I am in my fitness level now.
      First, I thought the harder I exercise, the better it was.
      NOPE! I was burning my muscle tissue, not gaining strength or stamina.
      Once I was introduced to the Heart Rate Target Zone concept, I started exercising Smarter, rather than Harder!

    • Debi,
      That’s how it came to me, this info, about 15 years ago.
      Now, I share this Heart Rate Target Zone concept with anybody I can!

  100. To get the rest of my blood work done, get my heart re checked to make sure its not gotten worse and to workout and take an adventure!

  101. I CANNOT LOSE WEIGHT AT THIS TIME, I HAVE THYROID ISSUES, IM FINDING IT HARD TO EVEN EXERCISE…

  102. Thank you for this! I always have a hard time trying to figure where my heart rate should be when I am at the gym since it’s so vague on the machines.

  104. im 18 ..my lowest is 121.2 and my highest is 161.6 i have asthma and thyroid which makes things really tough to do most exercises…and my thyroid makes it really tough to even lost weight and stay healthier i have to do things 10 times harder than what a normal person would do to lose weight it makes things so hard for me sometimes with all these health issues it sucks sometimes…i also recently had gallbladder surgery in september so staying active is quite hard for me

  105. Well, I’m at this stage in my life where I’m 21, over weight and not trying to have a heart attack. I would love this to monitor my hart right so that I know what to do to better my health in exerciseing. Good luck to the winner

  109. well- I AM a 40 year old woman and I like to stay within 108-115. I have asthma and makes certain exercise tough on the lungs more than the heart!! I cleaned black mold in my home and ended up collapsing my left one- no biggie- but I have to stay moving and im a big fitness fiend. My husband is a spin instructor so we are trying…

  110. I had to learn this because I have Wolff Parkinson’s White … Love this theme though …Holds me accountable … Thank you <3

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