Using a Heart Rate Monitor

Using a heart rate monitor while exercising allows you to focus on the intensity of your workout, measured in heart beats per minute. Knowing the intensity you are working is important for maximum results for weight loss/overall fitness goals.

First estimate your maximum heart rate. The formula is:
220 - (your age) = predicted maximum heart rate
(For you actual maximum heart rate you must use a heart rate monitor & complete a few simple tests).

You gain the most benefits when you exercise in your target heart rate zone. Your target heart rate is usually when your exercise heart rate is 60-80% of your maximum heart rate. (It is not recommended to exercise above 85 percent of your maximum heart rate. Intensity at that level increases both cardiovascular and orthopedic risk without providing a significant additional benefit from the exercise).

Target Heart Rate Zones by Age

Age	Target Heart Rate (HR) Zone (60 - 85%)	Predicted Maximum HR
20	120 - 170	200
25	117 - 166	195
30	114 - 162	190
35	111 - 157	185
40	108 - 153	180
45	105 - 149	175
50	102 - 145	170
55	99 - 140	165
60	96 - 136	160
65	93 - 132	155
70	90 - 123	150
	(Actual values are determined from a graded exercise test)

***Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition- Good Luck!