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.

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.