If your heart rate is 50 to 85 percent of your maximum heart rate, you have hit your target heart zone and are working at the right level of intensity. The device is worn like a bracelet or watch and measures your heart rate.
Exercising at the right level of intensity improves heart and respiratory endurance and helps keep your workout at a level that is vigorous enough to meet your health goals. If you have a heart condition, be sure to discuss your target heart rate with your doctor prior to beginning an exercise program.
Use of Health Topics. Help your heart work stronger Cardiovascular exercise also called aerobic exercise is especially effective in keeping your heart healthy and reaching your target heart rate. The following is an estimate given by the American Heart Association for target heart rate numbers for adults ages 45 to 45 years: 88 to beats per minute 50 years: 85 to beats per minute 55 years: 83 to beats per minute 60 years: 80 to beats per minute 65 years: 78 to beats per minute 70 years: 75 to beats per minute Measure your heart rate To determine your heart rate, use your first two fingers to press lightly over the blood vessels on your inner wrist—the side by your thumb.
You should not need to press hard to feel the pulse. It is generally better to check the radial pulse, but if for some reason you need to check your neck, or carotid pulse, be sure to check only one side at a time. Never press hard. Count the beats for 10 seconds, then multiply this number by 6 to give you the beats per minute. This method is fine for many exercisers. If you like the idea of having that information instantly available in the middle of a workout, you might want to buy a monitor.
Heart rate monitors aren't as exact as an electrocardiogram ECG test, but they can be very accurate. The most inexpensive models have 2 parts: a small transmitter mounted on a belt that wraps around your chest, and a device like a wristwatch that displays the numbers.
There are no wires. The watch-like monitor picks up signals from the transmitter. More modern devices have the ECG recorder embedded in a watch and watchband. It can not only detect heart rate but also record the heart rhythm. If you have an irregular heart rhythm, heart rate monitors are not accurate for you. If you aren't aware of this, your results can cause panic. The sensors are not sensitive enough to tell the difference between early heart beats and may calculate a very low heart rate.
The sensors may also pick up vibrations from a moving car or using an electric toothbrush and calculate a high heart rate in error. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you. If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices.
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This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Fitness. Products and services. Exercise intensity: How to measure it Get the most from your workouts by knowing how to gauge your exercise intensity. By Mayo Clinic Staff. Open pop-up dialog box Activity tracker Close.
Activity tracker An activity tracker can be used to count steps, determine distance traveled and monitor other fitness information. Regular exercise can make your heart stronger and more efficient.
Laskowski says the actual numbers aren't as important as the effects. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Physical Activity Guidelines for Americans. Department of Health and Human Services. Accessed April 16, Know your target heart rates for exercise, losing weight and health. American Heart Association.
Accessed April 17, Physical activity adult. Rochester, Minn. Fletcher GF, et al. Exercise standards for testing and training: A scientific statement from the American Heart Association. Riebe D, et al. Philadelphia, Pa. Bushman BA, et al. Laskowski ER expert opinion. Mayo Clinic, Rochester, Minn. April 22, See also 10, steps 5K training schedule Exercise warm-up Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes?
Check your arch Buying new workout shoes? Get the right fit Choose the right walking shoes Cycle your way to better health Do you need to warm up before you exercise? Elliptical machines: Better than treadmills? Exercise: Are you working hard enough?
Exercise for weight loss: Calories burned in 1 hour Exercise: How much do I need? Exercising: Does taking the stairs count? Take it up a notch Focus on fit when shoe shopping Walking schedule Healthy heart for life: Avoiding heart disease How much exercise do you need?
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