Aerobic exercise is defined by The American College of Sports Medicine as exercise that causes your heart to beat at a range of 55% to 90% of your Maximum Heart Rate (MHR).

MHR is determined by subtracting your age from 220, for example:

For a 38 year old: 220

-38

182

the maximum heart rate is 182.

 

Target Heart Rate (THR) range is determined by multiplying your Maximum Heart Rate (MHR) by 55% to find the lower limit, and by 90% to find the upper limit, For example:

For a 38 year old the maximum heart rate is 182, so

182 182

x.55 x.90

100 163

the Aerobic THR is a heart rate between 100 and 163.

Ideally you want to train within 70% to 85% of your MHR.

Beginner = 50–70% Intermediate = 65-80% Advanced = 70-85%

 

Age

Maximum
Heart Rate

Aerobic Training Range

Ideal Rate Range

  
 

15

205

112 – 184

143 – 174

  

20

200

110 – 180

140 – 170

  

25

195

107 – 175

136 – 165

  

30

190

104 – 171

133 – 161

  

35

185

101 – 166

129 – 157

  

40

180

99 – 162

126 – 153

  

45

175

96 – 157

122 – 148

  

50

170

85 – 153

119 – 144

  

55

165

90 – 148

115 – 140

  

60

160

88 – 144

112 – 136

  

65

155

86 – 139

108 – 131

  

70

150

82 – 135

105 - 127

  

Last Updated ( Tuesday, 03 November 2009 04:38 )