Know your
heart rate
Measuring your Heart Rate
We recommend that you use a heart rate
monitor to measure your pulse during a
workout. However, you may also measure your
pulse manually by placing your ngers on the
underside of your wrist or either side of your
throat. While looking at the second hand on your
watch, count how many heartbeats your feel
within fteen (15) seconds. Multiply this number
by four to get your Beats Per Minute (BPM).
Know your Maximum Heart Rate
To approximate your heart rate, the general
formula is to subtract your age from 220.
This formula is used by the American Heart
Association and The American College of Sports
Medicine. A stress test administered by your
physician is the most accurate way to determine
your true maximum heart rate. The American
Heart Association recommends that you have a
stress test done if you have any history of heart
disease or if you are over the age of 40 and
beginning an exercise program.
During exercise it is recommended that you
maintain your target zone and not exceed 85% of
your maximum heart rate. Your target zone is an
area between 60% and 75% of your maximum
heart rate. Should you nd your heart rate above
the 75% level you should decrease the intensity
of your tness program.
AGE BEGINNER INTERMEDIATE ADVANCED
BPM Beats/10 sec BPM Beats/10 sec BPM Beats/10 sec
to 19 121-141 20-24 141-161 24-27 161-181 27-30
20-24 119-139 20-23 139-158 23-26 158-178 26-30
25-29 116-135 19-23 135-154 23-26 154-174 26-29
30-34 113-132 19-22 132-150 22-25 150-169 25-28
35-39 110-128 18-23 128-146 21-24 146-165 24-28
40-44 107-125 18-21 125-142 21-24 142-160 24-27
45-49 104-121 17-20 121-138 20-23 138-156 23-26
50-54 101-118 17-20 118-134 20-22 134-151 22-25
55-59 98-114 16-19 114-130 19-22 130-147 22-25
60-64 95-111 16-19 111-126 19-21 126-142 21-24
65-69 92-107 15-18 107-122 18-20 122-138 20-23
70-74 89-104 15-17 104-118 17-20 118-133 20-22
75-79 86-100 14-17 100-114 17-19 114-129 19-22
80-84 83-97 14-16 97-110 16-18 110-124 18-21
85+ 81-95 14-16 95-108 16-18 108-122 18-20
Source: American College of Sports Medicine
05
TRUEFORM RUNNER
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