Target Heart Rate for Cardio Exercise? Cardiovascular exercises require a specific heart rate to maintain as you exercise. This is known as your target heart rate. For example, if your target heart rate is 90 beats per minute, you will have to keep your pulse in that range while performing cardio exercises. The goal of this article is to help you determine your target heart rate for different types of cardio exercises so that you can be successful at the gym and maintain a healthy lifestyle.
Calculate Your Target Heart Rate
To calculate your target heart rate for cardio exercises, you will need to use the following equation:
target heart rate formula: HR = 220 – age
Let’s say for example that you are 35 years old. Your target heart rate would be 220-35 = 185 beats per minute.
Here is a list of different types of cardio exercises and their corresponding target heart rates:
Walking: 60-70%
Jogging: 80-90%
Determine Your Target Heart Rate for Running
If you are running, your target heart rate is typically in the range of 160 to 180 beats per minute.
Determine Your Target Heart Rate for Cycling
Cycling is a cardio exercise that can be done using various equipment. The goal of this type of cardio is to work your upper and lower body, especially your quads and abdominals. If you want to maintain the target heart rate for this type of exercise, you will have to keep your pulse in the following range:
• 60-70% for cycling (warm-up)
• 80-90% for sprinting
• 100-110% for doing an all-out attack on a hill
Determine Your Target Heart Rate for Swimming
A good starting point for your target heart rate for swimming is 133-139 beats per minute. This range will help you maintain a steady pace during the exercise.
Conclusion of How To Determine Your Target Heart Rate for Cardio Exercise
Your target heart rate is the maximum number of times your heart has to contract and relax during a single minute of exercise. It is the number of times your heart should beat per minute. Generally, your target heart rate is calculated by using the formula 220 – your age. So, if you are 35 years old, your target heart rate is 220 – 25 = 185 beats per minute.
You already know how to determine Your Target Heart Rate for Cardio Exercise. But to add a bonus for you, you might wanna read this! How To Schedule Your Workouts to Achieve the Best Results