aerobic exercises. A few high blood pressure medications lower the maximum heart rate and thus the target zone rate. If you're taking such medicine, call your physician to find out if you need to use a lower target heart rate. View our Blood Pressure Chart
Below are two ways to calculate and chart one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. The THR can be calculated as a range of 65%-85% intensity. However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful.
Example for someone with a HRmax of 180 (age 40, estimating HRmax as 220 - age):
An alternative to the Karvonen method (below) is the Zoladz method, which derives exercise zones by subtracting values from HRmax.
THR = HRmax - Adjuster Plus/Minus 5 bpm
Example for someone with a HRmax of 180:
The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR), using a range of 50%-85%:
THR = ((HRmax - HRrest) %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
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