To calculate your target heart rate for exercise, you’ll typically want to use a formula based on your maximum heart rate, which is often estimated as:
Maximum Heart Rate (MHR) = 220 – your age
Once you know your estimated MHR, your target heart rate range for moderate to vigorous exercise is usually between 50% and 85% of that maximum.
Here’s how you can calculate it:
1. Find your Maximum Heart Rate (MHR): Example: If you’re 76 years old, your estimated maximum heart rate would be: 220 – 76 = 144 beats per minute (bpm)
2. Determine your target heart rate range:
- For moderate-intensity exercise, you aim for 50% to 70% of your MHR.
- For vigorous-intensity exercise, you aim for 70% to 85% of your MHR.
Example for a 76-year-old:
- Moderate intensity (50%–70%): 144 \times 0.50 = 72 bpm; 144 \times 0.70 = 101 bpm
So, the target heart rate range for moderate exercise is about 72–101 bpm.
- Vigorous intensity (70%–85%): 144 \times 0.70 = 101 bpm; 144 \times 0.85 = 122 bpm
So, for vigorous exercise, the target heart rate range is about 101–122 bpm.