Target Heart Rates
Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it's important not to tire too quickly. Pacing yourself is especially important if you've been inactive. Target heart rates let you measure your initial fitness level and monitor your progress in a fitness program. This approach requires measuring your pulse periodically as you exercise and staying within 50 to 85 percent of your maximum heart rate. This range is called your target heart rate.
What is an alternative to target heart rates?
Some people can't measure their pulse or don't want to take their pulse when exercising. If this is true for you, try using a "conversational pace" to monitor your efforts during moderate activities like walking. If you can talk and walk at the same time, you aren't working too hard. If you can sing and maintain your level of effort, you're probably not working hard enough. If you get out of breath quickly, you're probably working too hard - especially if you have to stop and catch your breath.
When should I use the target heart rate?
If you participate in more-vigorous activities like brisk walking and jogging, the "conversational pace" approach may not work. Then try using the target heart rate. It works for many people, and it's a good way for health professionals to monitor your progress.
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.
| Age | Target HR Zone 50–85 % |
Average Maximum Heart Rate 100 % |
| 20 years | 100–170 beats per minute | 200 beats per minute |
| 25 years | 98–166 beats per minute | 195 beats per minute |
| 30 years | 95–162 beats per minute | 190 beats per minute |
| 35 years | 93–157 beats per minute | 185 beats per minute |
| 40 years | 90–153 beats per minute | 180 beats per minute |
| 45 years | 88–149 beats per minute | 175 beats per minute |
| 50 years | 85–145 beats per minute | 170 beats per minute |
| 55 years | 83–140 beats per minute | 165 beats per minute |
| 60 years | 80–136 beats per minute | 160 beats per minute |
| 65 years | 78–132 beats per minute | 155 beats per minute |
| 70 years | 75–128 beats per minute | 150 beats per minute |
