What is my target heart rate?

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FRESH: Food. Relaxation. Exercise. Sleep. Happiness.

As part of FRESH Med U, we want to teach you to be smart and efficient when you work out, because Exercise is Medicine. One of the simplest ways to monitor your movement is through your target heart rate.

What’s my target heart rate?

The (approximate) rate at which your heart should beat while you are working out with moderate to vigorous intensity.

The American Heart Association uses a target heart rate “zone” of 50% (moderate intensity) to 85% (vigorous intensity) of your maximum heart rate. You can calculate your own using this formula:

(220 - your age) x (your target heart rate)

For example, if you are 40 and you want to hit 70% exertion, it would look like this:

(220 – 40) = 180

180 x 0.70 =

126 beats per minute

How do I track my target heart rate?

So using the calculation above, let’s say your shooting for 126 beats per minute. To see if your hitting your target, you can count your pulse manually OR let a smart watch or exercise machine do the math for you. 

How do I hit my target heart rate?

It’s different for everyone. A good rule of thumb: move at a rate that has you breathing a little too heavily to keep conversing with your workout buddy.

If you’ve broken a sweat and you feel your heart pumping faster, you’re on the right track!

*Panting* How long do I have to keep this up?!

Shoot for 20 minutes at your target heart rate, 3-5 times per week.

Okay… And why exactly am I doing this again?

 Let’s pass the mic to Harvard Medical School for a minute. In a nutshell, exercise can:

  • reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.

  • lower your risk of developing hypertension and diabetes.

  • reduce your risk for colon cancer and some other forms of cancer.

  • improve your mood and mental functioning.

  • keep your bones strong and joints healthy.

  • help you maintain a healthy weight.

  • help you maintain your independence well into your later years.

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What’s the FRESH take?

Our co-founder Julie Graham shares her wisdom at FRESH Med U:

It's so important you find something you enjoy doing. I found my "thing" in yoga. Dr. Rob prefers to ride his bike. Together, we enjoy bike rides around the city and Central Park, and walking around this glorious city: NYC! How lucky are we who live in NYC and can walk around in awe of all that's around us? No matter where you live: walk around and really be present in all the beauty that surrounds you.

What did you enjoy doing as a kid? Can you try that again? I'm from Buffalo, NY and grew up skiing; Dr. Rob is from Queens, NY and never skied a day in his life. After many years off the slopes, I really missed the joys of skiing. But, I wondered if I still knew how? After too many years, I put on a pair of skis. Hey, I remember how to do this! I may have been a bit "rusty" at the beginning, but before I knew it, I was "shredding" (in my own mind, at least) down the slopes in pure bliss. My body remembered; yours will, too.

What do you miss doing? I recommend you do that! Remember, "It's like riding a bike...."

Don’t forget

Everybody is different. Our own anatomies, medications, anxieties, and fitness habits are just a few of the factors that may be affecting our heart rates. So if yours seems to be going to the beat of its own drummer, you don’t need to panic. But it is worth giving Dr. Graham a call! We don’t want you to feel stressed – joyful, carefree movement is an essential part of feeling FRESH.

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