Boots WebMD Partners in Health
Return To Boots

Fitness health centre

Target heart rate calculator

When you exercise, your body speeds up, and so does your heart as it works to meet your increased energy needs. But how much speeding-up of your heart is safe when you exercise? You need the answer to this question in order to maximise the benefits of your exercise while not overworking your heart.

Your target heart rate isn't one rate but a range of rates (beats per minute, or bpm), expressed as percentages of your maximum heart rate, that are safe for you to reach during exercise. For most healthy people, experts recommend an exercise target heart rate ranging from 50% to 75% of your maximum heart rate, which is normally calculated as the number 220 minus your age.

Your age:

Calculate

While you are exercising...
You should count between:

and beats in
seconds and it should not
exceed beats.

Woman taking her pulse after exercising.

Now that you know your target heart rate, check your bpm (take your pulse) regularly as you exercise. An easy way to do this is to count your heartbeats (pulse) for 10 seconds using your watch, and then multiply this number by 6 to get your bpm. You can feel your heartbeats in several ways, such as by placing your fingertips lightly but firmly over the inside of your wrist or on your neck just below the angle of your jaw. (Be careful not to put too much pressure on the neck; this can slow the heart down and can be dangerous in people with blockages of blood vessels in the neck.) The British Heart Foundation advises that if you feel any pain or discomfort during your workout, you should stop exercising. If you have any questions or concerns about your exercise plan, including your target heart rate, seek professional advice. If you are taking any medication, discuss your exercise plans with your GP – certain drugs including beta blockers, some blood pressure tablets, medications to stabilise the heart rate and some drugs for acid reflux, may lower your maximum heart rate.

Diet and weight loss newsletter

Weight loss tips delivered to your inbox
Sign Up Now!

Popular slideshows & tools on BootsWebMD

woman_holding_head_in_pain
How to help headache pain
rash on skin
Top eczema triggers to avoid
boost your metabolism
Foods to lower LDL (bad) cholesterol
period_questions_answered
Tips to support digestive health
woman looking at pregnancy test
Is your body ready for pregnancy?
sick child
Dos and don'ts for childhood eczema
girl_sneezing_into_tissue
Treating your child's cold or fever
bucket with cleaning supplies in it
Cleaning and organising tips
adult man contemplating
When illness makes it hard to eat
woman holding stomach
Understand this common condition
cold sore
What you need to know