Do you know what your targeted heart rate should be in exercise?

When I exercise, how do I know what my heart rate should be? Our targeted heart rate changes as we get older. One of the best answers to that question comes from your personal physician and in my case, information comes from my cardiac specialist. In my case the doctor wants me to exercise to improve my aerobic health. For my age and fitness level in exercise I should not go above 117 heart rate. 

The share care article, “Ask the Expert: What Should My Heart Rate Be During Exercise?” gives a formula that gives you a target you should shoot for. 

One of the things that we realize is that we can't train the same way as we did when we were younger. Now I think it's possible that an older person has kept their fitness level high. If so then they should be thinking fitness goals given by a doctor who knows them. There has been changes because I know of no athlete who competed a high level in their 20’s and 30’s can do the same in their 40’s, 50’s and beyond. We do age and we have to factor that in.

Now myself, my fitness is below par. So I have to start where I am at. Progress is slower. When I am exercising I aiming for reaching 75% heart rate to have aerobic exercise. How do I know I am there? 

To get a handle on your heart rate start with the number 220. Then subtract your age and you will get your heart rate. What trumps this is your health. If you are in poor physical condition then you will need a doctor’s advice. 

Generally most people the formula works, but people find away to be unique. For example in the last 40 years we are generally heavier then earlier generations. Our obesity changes our fitness.

So I start at the number 220 and I subtract my age of 66 and I reached 154. (220 - 66 = 154) This optimal number.  I next want to know, "What is 75% of that number?" (154 X .75 = 115.5.)  Round off the number and I am at 116. My target heart rate has moved from 117 to 116. Well, it has been about a year since my cardiologist gave me my goal. 

We don't want to get too intense!

How do I know where I am at? Fitness monitors and how do I feel? I want to be breathing harder but able to talk. I want to sweat but not two heavily. If my monitor or body tells me to reduce my exertion then I will do it. With practice I have gotten pretty good at reading my body. It is real easy to over exert, but now the risk is too high. A heart attack is not the goal. 

        HIIT High Intensity Interval Training really helps me here. Brief increased levels of activity my heart rate goes up then I go back to my control speed which still raises my heart rate but that heart rate goes down to safe levels for me. For example in intense biking where I either increase my resistance or speed that I'm peddling my heart rate reaches a 110-115. I maintain that for a couple minutes then I either lower my resistance or speed and sometimes both and my heart rate goes down to a 100 or below. 

I know from other studies that if I push my blood through the arteries 15% I am helping clean my arteries to keep the blood flowing. As my fitness improves and breathing becomes easier I should be able to spend more time in my exercise at that 75% heart rate. 

The bottom line is we have to learn to read our bodies as we get older and be aware of her own personal fitness goals. Check out the link below Keep walking

https://www.sharecare.com/health/heart-health/article/ask-the-expert-what-should-my-heart-rate-be-during-exercise?partnerid=HCA-CONT-WICH&cmpid=sc-et-em-00-up-050418&eid=1100069048&secureID=xGMyIl3IGPrasYnUgKpSEoMJqJ3NyrvSF2yKqwpL_m8nQWH8pRcCfP-Hlb30jwI9SkXWmn_bDh7i8fdmmG8-qA