The target heart rate for cardio is generally 50% to 85% of your maximum heart rate. Your maximum heart rate is estimated by subtracting your age from 220. However, this is just an estimate, and individual variations exist.
Understanding Target Heart Rate Zones
Different intensity levels correspond to different target heart rate zones:
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Moderate-Intensity Cardio: Aims for 50-70% of your maximum heart rate. This is a good starting point for most people and helps improve cardiovascular health. Examples include brisk walking, cycling at a moderate pace, or water aerobics. The American Heart Association recommends this range. (American Heart Association)
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Vigorous-Intensity Cardio: Targets 70-85% of your maximum heart rate. This level is more challenging and improves fitness more rapidly, but it's important to be in good physical condition before attempting this level. Examples include running, swimming laps, or high-intensity interval training (HIIT). (Mayo Clinic)
Calculating Your Target Heart Rate
Here's how to calculate your target heart rate zones:
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Determine your maximum heart rate: Subtract your age from 220. For example, a 40-year-old's maximum heart rate would be 180 beats per minute (bpm). (Johns Hopkins Medicine)
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Calculate your target heart rate zones:
- Moderate: Multiply your maximum heart rate by 0.5 (50%) and 0.7 (70%).
- Vigorous: Multiply your maximum heart rate by 0.7 (70%) and 0.85 (85%).
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Monitor your heart rate: Use a heart rate monitor or check your pulse to ensure you're within your target zone during exercise.
Important Note: The 220 minus age formula is a general guideline. Individual maximum heart rates can vary. For a more accurate assessment, consider consulting a doctor or healthcare professional. Several online calculators are also available to assist with this calculation. (Heart Online)
