Maintaining good heart health is essential for people of all ages, but it becomes even more critical as we grow older. One valuable tool in this journey is knowing your target heart rate. Here is the lowdown on what exactly your target heart rate is, and why it matters.
Your target heart rate is your exercise sweet spot, it's the range of beats per minute (BPM) your heart should ideally reach during exercise to achieve maximum cardiovascular benefits without overexertion. For older adults, this concept is particularly important because it helps tailor exercise routines to suit their unique needs.
Here is the playbook to calculate your target heart rate:
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Subtract your age from 220 to find your maximum heart rate (MHR). For someone who is 65 years old, the maximum heart rate is 155 beats per minute.
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Aim for 50-85% of your MHR during exercise to stay within your target heart rate zone.
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For low-intensity exercise keep to 50-60% of your maximum heart rate. That is 66-93 beats per minute for the 65-year-old.
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For moderate-intensity exercise keep to 60-70% of your maximum heart rate. That is 93-109 beats per minute for the 65-year-old.
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For vigorous-intensity exercise keep to 70-85% of your maximum heart rate. That is 109-132 beats per minute for the 65-year-old.
Note the target heart rate only takes into consideration age, it doesn't consider other health factors, gender, or fitness level. Before starting any exercise program, consult with your physician to ensure your safety. They can help determine an appropriate target heart rate and suggest exercises that suit your fitness level.
During exercise, you can calculate your heart rate every 5-10 minutes during your workout session to see if you are in your target heart rate range.
To find your heart rate:
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Place the tips of your index (pointer) finger and middle finger gently on the side of your neck (under your jawline), or press them on the inside of the wrist, below the base of your thumb.
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Count the number of beats within 15 seconds. Then multiply that number by four. That will give you your beats per minute.
Regularly exercising within this zone offers numerous benefits for older adults. It improves heart and lung health, lowers the risk of chronic diseases like heart disease and diabetes, and enhances overall endurance and stamina. Additionally, it can boost mood and reduce stress.
Remember to always check with your physician before starting any new exercise regimen. It’s never too late to prioritize your heart health, and understanding your target heart rate is a great place to start.