Health Information on Your Training Heart Rate

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Health Information on Your Training Heart Rate

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Your Training Heart Rate

In order to achieve a training effect, the American College of Sports Medicine (ACSM) suggests performing aerobic exercise sessions of fifteen to sixty minutes a day, three to five days a week. Furthermore, to get the most from aerobic exercise, you should exercise at a level of intensity called your training heart rate.

The easiest way to compute this is to subtract your age from 220 - that's your maximum heart rate - then take 60 percent and 80 percent of that number. The results are the upper and lower end of your target heart rate zone: while you exercise, your heart rate per minute should fall somewhere between these two numbers.

Maximum and Training Heart Rates by Age
Age Maximum Heart Rate
(per minute)
Training Zone
60% Rate 80% Rate 90% Rate
20 200 120 160 180
25 195 117 156 175
30 290 114 152 171
35 185 111 148 166
40 180 108 144 162
45 175 105 140 157
50 170 102 136 153
55 165 99 132 149
60 160 96 128 144
65 155 93 124 140
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