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The “Talk Test”
Some people are unable to measure their pulse, or do not want to take their pulse when exercising. An alternative is to use a "conversational pace" to monitor your efforts if you are doing moderate activities like walking. If you can talk and exercise (walking for example) at the same time, you are not working too hard. If you can sing and maintain your level of effort, you are probably not working hard enough. If you get out of breath quickly, you are probably working too hard — especially if you actually have to stop and catch your breath.
 When should I use the target heart rate?
If you want to participate in more vigorous activities like brisk walking and jogging, where the "conversational pace" approach may not work, then try using the target heart rate table or the Karvonen formula. It works for many people, and it is a good way for healthcare professionals to monitor your progress. If you are cleared for exercise by your physician with no restrictions, then you should try to keep your heart rate in your Target Heart Rate Zone while you are exercising. Just find which age category you fall into, and then read across to find your zone.
| Age |
Target Heart Rate Zone |
Maximum Rate |
|
20 years |
100-150 beats per minute |
200 |
|
25 years |
98-146 beats per minute |
195 |
|
30 years |
95-142 beats per minute |
190 |
|
35 years |
93-138 beats per minute |
185 |
|
40 years |
90-135 beats per minute |
180 |
|
45 years |
88-131 beats per minute |
175 |
|
50 years |
85-127 beats per minute |
170 |
|
55 years |
83-123 beats per minute |
165 |
|
60 years |
80-120 beats per minute |
160 |
|
65 years |
78-116 beats per minute |
155 |
|
70 years |
75-113 beats per minute |
150 |
Karvonen Formula
A more accurate way to measure your Target Heart Rate Zone is the Karvonen formula, especially for more fit people. The formula is the following:
Lower heart rate number = (((220-X) – Y)*65%)+Y
Upper heart rate number = (((220-X) – Y)*85%)+Y
Where age is X and resting heart rate is Y
An example for a 23 year-old with a resting heart rate of 65 beats per minute is….
220 - 23 (age) = 197
197 - 65 (ie: resting heart rate) = 132
132 * 65% (low end of heart rate) = 85.8
and 132 * 85% (high end) = 112.2
85.8 + 65 (resting heart rate) = 150
112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be to exercise between 150 to 177 beats per minute.
To find your resting heart rate, this is best done by taking your pulse first thing in the morning after you wake up, but before you get out of bed.
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