Target heart rate tips

It's important to note that maximum heart rate is just a guide. You may have a higher or lower maximum heart rate, sometimes by as much as 15 to 20 beats per minute. If you want a more definitive range, consider discussing your target heart rate zone with an exercise physiologist or a personal trainer.

Generally only elite athletes are concerned about this level of precision. They may also use slightly different calculations that take into account sex differences in target heart rate zones. These differences are so small that most casual athletes don't need separate calculations for men and women.

Also note that several types of medications, including some medications to lower blood pressure, can lower your maximum heart rate and, therefore, lower your target heart rate zone. Ask your doctor if you need to use a lower target heart rate zone because of any medications you take or medical conditions you have.

Interestingly, research shows that interval training, which includes short bouts (around 15 to 60 seconds) of higher intensity (maximal effort) exercise alternated with longer, less strenuous exercise throughout your workout, is well-tolerated. It's even safe for those with certain cardiac conditions. This type of training is also very effective at increasing your cardiovascular fitness and promoting weight loss.