Health and Fitness Information CenterYour Training Heart RateIn 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.
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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.
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