March 2005

How Hard Should You Be Exercising?

The "percent of maximum heart rate" is a long-held standard in the fitness industry for gauging how hard a person is working or should be working during aerobic activity.  This can be compared with the Perceived Intensity Levels from last month's newsletter.  Consult with your doctor to determine what type of exercise you should do and how hard you should be exercising.

This is not intended as medical advice which should be obtained directly from your doctor.

Percent of Maximum Heart Rate
Table A is for women, Table B is for men.
These charts are based on healthy individuals with no medical conditions. Individual results vary based on several factors including fitness level. There are tests that can be done with your doctor to determine your exact aerobic range. Consult with your doctor to determine what type of exercise you should do and how hard you should be exercising.

TABLE A - FEMALE

START female

220

220

AGE
i.e. 35 and 20

-35
-20
MAXIMUM HEART RATE
185
200
x 60 percent
111
120
x 80 percent
148
160


estimate
aerobic range

111-148 beats per minute
for a healthy 35 year old
woman to burn fat aerobically

120-160 beats per minute
for a healthy 20 year old
woman to burn fat aerobically


TABLE B - MALE

START male

240

240

AGE
i.e. 35 and 20

-35
-20
MAXIMUM HEART RATE
205
220
x 60 percent
123
132
x 80 percent
164
176


estimate
aerobic range

123-164 beats per minute
for a healthy 35 year old
man to burn fat aerobically

132-176 beats per minute
for a healthy 20 year old
man to burn fat aerobically

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This is not intended as medical advice which should be obtained directly from your doctor.

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