Training Heart Rates

Exercise must be performed within the aerobic heart rate range for the body to benefit from the workout. This aerobic range is generally between 60 and 85 percent of a person's maximum heart rate. If you are severely overweight or in poor shape, the aerobic range is safer at 50 to 65 percent of your maximum heart rate.

Aerobic exercise uses large muscle groups for a continuous period of time. To handle this workload, the muscles need more oxygen. This requires the heart to beat faster. Breathing gets heavier and faster to take in more oxygen for the muscles.

To estimate your aerobic heart rate range, subtract your age from 220. This gives your estimated maximum heart rate. Then multiply your maximum heart rate by 60 percent and by 85 percent. These numbers are the low and high numbers representing heartbeats per minute in your aerobic range. These numbers are an estimate of how hard your heart needs to work. A few pulse checks during workouts confirm for most people that they are exercising in their aerobic range.

This formula is only an average. It does not apply for 30 to 40 percent of the population. Some people who follow heart-monitored exercise charts based on the formula may not be exercising in their true aerobic range. This can be tested by walking, jogging, or bicycling at a comfortable aerobic pace. Stop and take a pulse check. Your pulse rate may be much higher (or lower) than what the chart says it is supposed to be. Do not worry. There is an easier method to determine if your exercising effort is within your aerobic heart rate range. Simply rely on your breathing and comfort. You are probably below

your aerobic range if breathing is comfortable and talking is easy. If breathing is deep, but not gasping, and gabbing not possible, but speaking is, you are exercising in your range. Being unable to speak more than 3 words together are signs that you are over your aerobic range.

Remember, exercise that is performed within your aerobic heart rate range maximizes heart and other systemic benefits. Regular aerobic exercise reduces the risk of getting circulation problems, strokes, and heart disease.

Adults should get at least 30 minutes of moderate aerobic exercise most days of the week, preferably daily. (Children need at least 60 minutes a day.) Doing less than this will minimize your health benefits. Moderate aerobic exercise is generally defined as requiring about as much energy as walking 2 miles in 30 minutes.

Always get a medical checkup before starting any exercise program. Work with a certified exercise leader to learn how to exercise safely.

The specialists at Saint Vincent Sports Medicine offer PPT – Performance, Prevention and Treatment – strategies for athletes of all ages. For more information about the exercise that’s right for you, contact Saint Vincent Sports Medicine at 814-866-3466.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.