How intense your exercise should be?
For cardiovascular fitness, the exercise should raise your heart rate to a certain level (known as target heart rate) and keep it there for 20 minutes. Heart rate is widely accepted as a good method for measuring intensity during exercise/ aerobic activities such as running, swimming, cycling, etc.
The target heart rate is a range that is safe to reach during exercise, and expressed as percentages of maximum heart rate. It is from 50% to 75% of your maximum heart rate. Maximum heart rate generally decreases with age by approximately 1 beat per minute per year. In childs it is about 220 beats per minute whereas it is 150 beats per minute at age 60 years. Adults have a resting heart rate of about 72 beats per minute whereas runners may have their resting heart rate of 40 beats per minute or even lower.
Calculate your target heart rate using the calculator given on this page.
Lower limit=(220-age) x 50%
Upper limit=(220-age) x75%
When your exercise makes your heart rate within this range during exercise, it means your exercise will contribute to your cardiovascular fitness.
Note: Your heart rate (pulse) during exercise should not exceed the upper limit of this range!
Check your pulse regularly during exercise. An easy way to do this is to count your heartbeats for 15 seconds using your watch, and then multiply this number by 4 to get your beats per minute (bpm).
To feel your heartbeat place your fingers lightly over the inside of your wrist or on your neck below your jaw. (Do not apply too much pressure on the neck; that can slow the heart down and can be dangerous in people with blockages of blood vessels in the neck.). OR you can also place your palm over your heart and count the number of beats.
Target Heart Rate Calculator
The information given in this page is a general guidance only. It is in no way a medical advise. Please consult your doctor.