John from Vassalboro asks, "What is my target heart rate and why is important?"

Your target heart rate is tool used to determine the amount of physical exertion you are experiencing while you exercise. The resting heart rate is usually measured in the number of beats per minute. When we exercise, the body increases the heart rate to meet the increased demand for oxygen. The target heart rate gives you a way to monitor your level of exertion and keep it in line with your exercise goals.

You can determine your target heart rate with a simple formula. Start with 220 and subtract your age. This is your maximum hear rate. You then multiply it by the percentage you need to achieve your goal.

(For example) The most effective weight loss is reached by maintaining 55-65% of your maximum heart rate. This is also known as the aerobic training intensity. (On the other hand) If you are an athlete in training you may need to train the 75-80% range. This would improve your anaerobic capacity.

Here is an example: A thirty-five year old wants to loose weight. Take 220 - 35=185 (this is the maximum heart rate) Next, take 185 x 60 =102 beats per minute. This person would then train with enough intensity to keep the heart beating 102 times per minute.

This particular formula is very basic and there are several factors that should be examined. Do you have regular exercise, what is your body weight, and what do you wish to achieve from the exercise are a few considerations. When starting any exercise program it is important that you consult with your healthcare provider. Thank you for question, John.

Original publication The Town Line newspaper South China, ME 04358
Information contained herein furnished by Nadeau Chiropractic Wellness Center
2135 N. Belfast Ave, Augusta, ME