Maximum Heart Rate

The Maximum Heart Rate is determined by the participant's age. This is the level that must never be exceeded. Never exercise even near the maximum heart rate. Drugs, illness, coffee, and alcohol can push the heart rate to dangerous levels. The maximum heart rate is determined as follows:

Maximum HR = 220 - Age



Resting Heart Rate

Heart rate is an accurate measure of your performance during the aerobic session. However, it is not the only indicator of your fitness level. The Resting Heart Rate (RHR) needs to be determined, particularly if you plan to use the Karvonen method of determining your target heart rate. The resting heart rate is measured for three consecutive mornings before you get out of bed. Keep a watch or clock with a second hand to count the beats and count for 10 seconds then multiply the total 10-second count by 6. The number you get is your resting heart rate. As your cardiovascular system becomes stronger, the resting heart rate will become lower. You will then need to repeat the above measurement. 



Target Heart Rate

The Target Heart Rate is the heart rate range that the participant should try to maintain during exercise. The participant's fitness level determines which of the three intensity levels Beginner, Intermediate or Advanced should be maintained. For each category, approximately 4 to 6 weeks should pass before moving to the next level assuming at least three aerobic sessions a week.



Heart rate should be measured every 15 to 20 minutes for experienced participants of aerobic exercise and every 5 - 10 minutes for beginners. Pulse rate can be measured from one of two anatomical sites, the carotid artery or the anterior wrist. Counting should begin within 5 seconds after exercise stops and begin with zero. Count the number of beats for 10 seconds then multiply by six to get the beats per minute. Beta-Blocker medication lowers the overall heart rate. Raising the arms overhead produces a higher heart rate known as the Pressor response. If the heart rate is too low, use full range of motion and more arm movement. Conversely, if the heart rate is too high, shorten the range of motion and reduce or eliminate arm movement. During pregnancy, heart rates should not exceed 140 bpm. 

There are two methods for calculation of the target heart rate. The Standard Method is the quick method and uses an intensity range of 60% to 90% of the maximum heart rate. The Karvonen method incorporates the individuals resting heart rate and is therefore the more accurate method. This method uses an intensity range of 50% to 85%. This is also the preferred method for special populations. 



Recovery Heart Rate 


The heart rate should be below 120 after 2 to 5 minutes after exercise stops depending on fitness level. If the heart rate is higher, insufficient cool-down or low fitness level may be the cause. Slow heart rate recovery can also be due to illness or exercising too vigorously. If this is the case, reduce the intensity of the exercise thereby adjusting the heart rate. Final heart rate check at the end of the aerobic workout should be below 100 bpm.