To benefit from exercise, it is important to maintain a level of intensity. A method of monitoring physical activity intensity is to determine if your heart rate or pulse is within the target heart rate zone during physical activity.

Your target heart rate is a useful way of pacing yourself during exercise, and to get the most benefits from your cardiovascular activity.

To find out your target heart rate zone during moderate-intensity exercise, select your age and click on "Calculate."

For moderate-intensity physical activity, your target heart rate zone should be 50% to 75% of your maximum heart rate. An estimate of a person's maximum age-related heart rate can be calculated by subtracting the person's age from 220.

For example, for a 55-year-old person:
220 - 55 = 165 beats per minute (bpm)
50% level: 165 x 0.50 = 83 (bpm)
75% level: 165 x 0.75 = 124 (bpm)

To determine if you are exercising within your target heart rate zone, you should stop exercising briefly to check your pulse. Click on “Check Your Pulse” to learn how.

The target heart rate zone is a guideline. Consult your physician about the target heart rate zone that is
appropriate for you.

Source: National Heart, Lung, and
Blood Institute (NHLBI).

The pulse rate is a measurement of the heart rate, or the number of times the heart beats per minute.

To check your pulse, using the first and second fingertips, press lightly over one of the blood vessels on your neck, just to the left or right of your Adam’s apple. Or, check your radial pulse by pressing on the artery inside your wrist, just below the base of your thumb.

Count your pulse (heartbeats) for a full 60 seconds, or 30 seconds and multiply by 2, or 10 seconds and multiply by the number 6.

Check your pulse from time to time to determine if you are exercising within your target heart rate zone.

Always consult your physician if you have questions
about your heart rate, or starting an exercise program.