Target Heart Rate

To measure your heart rate during exercise, take your 10 second pulse. This number, multiplied by six, represents your heart rate - or heart beats per minute. The American College of Sports Medicine recommends that healthy adults exercise at a target level of 60-90% of their maximum heart rate. Compare your 10-second pulse to the target range shown above. If you fall below your target range, you may be exercising at a low intensity. Low intensity exercise is generally recommended for those with low levels of fitness. If you fall above your target range, your intensity may be too high. Achieving 70-90% of maximum heart rate is typically recommended only for those with excellent to superior levels of fitness. For men and women at an average level of fitness, an intensity of 60-70% of maximum heart rate is desired. This intensity corresponds to the lower part of the range listed above.