Target heart rate tips

It's important to note that maximum heart rate is only a general guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. And other factors such as your physical activity routines, fitness level and health can all affect your target heart rate range. If you want a more specific range, talk about your target heart rate zone with an exercise physiologist or a personal trainer.

Generally, only elite athletes may need to get a very specific range. They also may use slightly different ways to figure out the target heart rate that may lead to differences in the target heart rate range. These differences are so small that most casual athletes don't need such specific ranges.

Also note that many types of medicines, including some medicines to lower blood pressure, can lower your maximum heart rate, and then lower your target heart rate zone. Ask a member of your care team if you need to use a lower target heart rate zone because of any of your medicines or medical conditions.

Research also shows that interval training, which includes short bouts (around 20 seconds to 4 minutes) of higher intensity exercise between periods of longer, less strenuous exercise throughout a workout, is well tolerated. It's even safe for those with heart disease and type 2 diabetes. This type of training also is very effective at increasing heart and blood vessel, also called cardiovascular, fitness and helping with weight loss.