To find the target heart rate for a person engaging in moderate-intensity physical activity, you first calculate the maximum heart rate (HRmax) by subtracting the person's age from 220. The target heart rate zone for moderate intensity is generally 50% to 70% of the maximum heart rate. For example, if the person is 40 years old:
- Maximum heart rate = 220 - 40 = 180 beats per minute (bpm)
- Target heart rate zone for moderate intensity = 50% to 70% of 180 bpm
- This equals 90 bpm (0.50 × 180) to 126 bpm (0.70 × 180)
Therefore, a 40-year-old should aim for a heart rate between about 90 and 126 bpm during moderate-intensity exercise
. This range helps ensure the exercise is effective yet safe, improving cardiovascular fitness without overexertion. If you want a precise range for your specific age, use the formula:
Target HR range=(220−age)×0.5 to (220−age)×0.7\text{Target HR range}=(220-\text{age})\times 0.5\text{ to }(220-\text{age})\times 0.7Target HR range=(220−age)×0.5 to (220−age)×0.7
If you provide your exact age, I can calculate your specific target heart rate range for moderate-intensity activity.
