The intensity of your exercise program is measured by the rate of your heart during the exercise. For a moderate intensity the rate should be 50-70% of your maximum heart rate. For a vigorous intense program your rate should be 70-85% of your maximum heart rate.
In order to know what those numbers mean you first have to know what your maximum heart rate number is. There are two different methods of finding that maximum number. The first is a simple mathematical problem based on your age and gender; the second is a more complicated process done on a treadmill and measured by a professional.
The mathematical formulas are:
Men: 220 minus your age
Women: 226 minus your age
So a man age 35 has a maximum heart rate of 220 – 35 = 185. In a moderate intensity workout his maximum heart rate would not exceed 185 X .70 = 129. And in a vigorous intensity workout the maximum heart rate would not exceed 185 X .85 = 157.
Before beginning your workout it is easiest to determine the maximum heart rate – or target rate – that you want to achieve and divide it by 6. Then, as you are taking your pulse during your exercise there is no need to do multiplication or addition – just remember the number of heart beats you want to hit in 10 seconds!
Resources:
American Heart Association: Target Heart Rates
Active: Target Heart Rate Calculator
https://www.active.com/fitness/calculators/heartrate
Cleveland Clinic: Pulse and Target Heart Rate
http://my.clevelandclinic.org/heart/prevention/exercise/pulse-target-heart-rate.aspx
The Walking Site: your Target Heart Rate
http://www.thewalkingsite.com/thr.html
Centers for Disease Control and Prevention: Target Rate and Esitmated Maximum Heart Rate
http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html
Ontario Ministry of Health and Long Term Care: Target Heart Rate
http://www.mhp.gov.on.ca/en/active-living/about/tools/target.asp
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