Heart Rate Calculations
Yourmaximum heart rate usually decreases from 220Beats PerMinute (BPM) in childhood to approximately 160BPM by age 60.
This fall in heart rate is usually linear, decreasing byapproximately one BPMfor each year. There is no indication that training
influences the decrease in maximumheart rate. Individuals of the same age could have different maximumheart rates. It is more
accurate to find this value by getting a stress test than by using an age related formula.
Yourat rest heart rate is influenced byendurance training. The typical adult has an at rest heart rate of approximately 72 BPM,
where as highly trained runners may have readings of 40 BPM or lower.
The Heart Ratetable is an estimate ofwhat Heart Rate Zone(HRZ)is effective to burn fat and better your cardiovascular system.
Physicalconditions vary, therefore your individual HRZcould be several beats higher or lower than what is shown.
The mostefficient procedure to burn fat during exercise is to start at aslow pace and gradually increase your intensity until your
heart rate reaches between 60- 85%of your maximumheart rate. Continueat that pace, keeping your heart rate in that target zone
for over 20minutes. Thelonger you maintain your target heart rate, the morefat your bodywill burn.
The graph is a brief guideline, describing the generally suggested target heart rates based on age. As noted above, your optimal
target rate may be higher or lower. Consult your physician for your individual target heart rate zone.
Note: As with all exercises andfitness regimens, always use your best judgment when you increase your
exercise time or intensity.
Fat Burning Target Heart Rate
Heart Rate
BPM (beats
per minute)
250
200 196 191 _
/_o
0 181 _
• 4_o 17!
167 _-_ • • A 166 161
"_ _ 1 58 ! 54 = 150 _ • _ • 1_56 151
146
150 -_ 145 141
- 137 133 128
_ 126
[
118
115 112 109 1-
100 .... _ " 103 ...._^ -
uu 97 94 91 88
50
0
20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 65-69 70+
Age
Maximum Heart Rate
Target Heart Rate Zone (keep
within this range for optimum fat
burning)
10
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