One means of checking physical activity intensity is to recognize whether your pulse or heart rate is in ~ the target zone during physical activity.1

For moderate-intensity physical activity, your target love rate must be in between 64% and also 76%1,2 of your maximum heart rate. You can estimate her maximum love rate based on your age. To estimate your maximum age-related love rate, subtract your age from 220. Because that example, for a 50-year-old person, the approximated maximum age-related heart price would it is in calculated together 220 – 50 year = 170 beats every minute (bpm). The 64% and also 76% levels would be:

64% level: 170 x 0.64 = 109 bpm, and76% level: 170 x 0.76 = 129 bpm

This shows that moderate-intensity physical activity for a 50-year-old person will require that the heart price remains between 109 and also 129 bpm during physical activity.

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For vigorous-intensity physical activity, her target heart rate must be in between 77% and also 93%1,2 of your maximum heart rate. To figure out this range, monitor the same formula supplied above, except adjust “64 and also 76%” come “77 and 93%”. For example, because that a 35-year-old person, the approximated maximum age-related heart rate would it is in calculated together 220 – 35 years = 185 beats per minute (bpm). The 77% and also 93% levels would certainly be:

77% level: 185 x 0.77 = 142 bpm, and93% level: 185 x 0.93 = 172 bpm

This reflects that vigorous-intensity physical task for a 35-year-old human being will require that the heart price remains in between 142 and 172 bpm throughout physical activity.

Generally, to figure out even if it is you are working out within the target heart price zone, you need to briefly stop working out to take your pulse. You have the right to take her pulse at your neck, wrist, or chest. We recommend the wrist. You deserve to feel the radial pulse ~ above the artery that the wrist in line through the thumb. Place the advice of the index and middle fingers end the artery and also press lightly. Carry out not use the thumb. Take it a full 60-second count of the heartbeats, or take because that 30 seconds and multiply by 2. Start the counting on a beat, i m sorry is counted together “zero.” for example, if this number falls in between 109 and 129 bpm in the case of a 50-year-old person, the or she is active within the target range for moderate-intensity activity.

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Deborah Riebe, Jonathan K Ehrman, Gary Liguori, Meir Magal. Thing 6 General values of practice Prescription. In: ACSM’s accuse for exercise Testing and also Prescription. 10th Ed. Wolters Kluwer/Lippincott Williams & Wilkins, Philadelphia, PA: 2018, 143-179.
Content source: department of Nutrition, physical Activity, and also Obesity, National center for Chronic condition Prevention and also Health Promotion
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