Target Heart Rate Range

When you work out do you know if you are working hard enough? Cardiorespiratory Endurance is the ability of the cardiovascular system (heart and blood vessels) and the respiratory system (lungs and air passages) to function efficiently during sustained vigorous activity. for cardiorespiratory endurance to be developed, a person must regularly engage in aerobic activities. Heart rate during moderately intense activities is about 50-69% of your maximum heart rate, whereas heart rate during vigorous physical activity is about 75% to less than 90% of the maximum heart rate. By finding your Target Heart Rate Range (THRR) you will be to determine if you are exercising at an intensity level appropriate for developing your cardiorespiratory endurance. This type of exercise is called aerobic exercise. This type of exercise provides oxygen to the working muscles so that they are able contract without accumulating fatiguing waste products. Aerobic exercise should be maintained for at least 20 minutes of continuous exercise for improvement to occur and at least 3-5 times per week.

In order to find your THRR you must first know your Resting Heart Rate (RHR). Your resting heart rate is the number of times your heart beats (pulse) per minute while it’s at rest. You can check it in the morning when you wake up and before you get out of bed. The best place to find your pulse is at the wrist (radial artery) or neck (carotid artery). According to the National Institute of Health, the average resting heart rate for children 10 years and older, and adults (including seniors) is 60 - 100 beats per minute and for well-trained athletes is 40 - 60 beats per minute.

Now that you know your RHR you can figure out your THRR by completing the following formula:

220 - Age = Maximum Heart Rate (MHR)

MHR - Resting Heart Rate (RHR) = Heart Rate Reserve (HRR)

Using your HRR you will calculate a minimum and maximum range.

HRR x .60 (60%) + RHR. Divide this number by 4.

HRR x .70 (70%) + RHR. Divide this number by 4.

HRR x .75 (75%) + RHR. Divide this number by 4.

HRR x .80 (80%) + RHR. Divide this number by 4.

` HRR x .85 (85%) + RHR. Divide this number by 4.