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Determining your Maximum Heart Rate

Heart Rate Training Calculator 
You must enter your maximum heart rate. If you don't know your maximum heart rate, use the 220 minus  your age formula. 

Please consult your physician before starting any exercise program. 

You must enter max heart rate below

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Cardio Exercise Zones      
warm up 
BPM
BPM  50-60% of Max
easy exercise 
BPM
BPM 60-70% of Max
aerobic exercise
BPM
BPM 70-80% of Max
anerobic threshold 
BPM
BPM 80-90% of Max
max heart rate 
BPM
BPM 90-100% of Max
 

 

Measuring Your Max Heart Rate 
   
Heart Rate Training Zones Calculator   


 Before you self-test, please read the "Before Your Start"
 section at the end of this article.

You won't reach your Max HR with these tests, but they give you a range within which your Max HR probably lies. First step is to rate your fitness level as follows:

Poor shape. You have not exercised regularly during the last two months.

Fair shape. You walk a mile or more or pursue any aerobic activity for twenty minutes at least three times per week.

Good shape. You exercise regularly more than an hour a week or walk or run at least five miles a week.

The second step is take either or both of these tests.

TEST ONE.
One Mile
  Walk Test

Find a track, perhaps at a local school, and walk four continuous, evenly paced laps as fast as you can in your current condition. The first three laps put you on a heart-rate plateau where you hold steady for the fourth lap.

Determine your average heart rate for this final lap. Then to predict your Max HR, add 40 bpm if you are in poor shape; for fair shape, add 50; and for good shape, add 60.

TEST TWO:
The Step Test

Use an eight-inch step. Warm up appropriately. Then, use this four count step sequence: right foot up, left up, right down, left down. Counting "up, up, down, down" as one set and keep a steady pace of 20 sets per minute.
Measure your average heart rate during the third minute, then predict your Max HR by adding 55 bpm if you are in poor shape, 65 for fair shape and 75 for good shape. That number is your predicted maximum heart rate.


SIDEBAR: BEFORE YOU START

If you have not been training regularly, answer these questions first:

Are you a man over 40 or a woman over 50?
Have you ever been told you have heart problems, high blood pressure, or a bone or joint problem, such as arthritis, that has been or could be aggravated by certain types of exercise?
Do you frequently suffer from chest pains, feel faint or have dizzy spells?
Are you taking prescription medication, such as those for high blood pressure?
Is there another medical reason why you think perhaps you should not exercise?

If you answered "yes" to any of these questions, consult your healthcare provider before you being training.


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