How to Find and Use a Target Heart Rate for Exercise

First find your resting heart rate. This number will not be used in the later equation, but it's good to know how to take your heart rate during exercise, and it doesn't hurt to know what your resting heart rate is, either. You can find your pulse on your carotid artery in your neck or on your radial artery in your wrist. Count the beats for 10 seconds and multiply that number by 6 to find out how many heartbeats you have per minute.

Next you need to find your maximum heart rate. This can be found by plugging in the appropriate numbers to this equation: 220 - your age = your maximum heart rate. For example, if you are 35, your maximum heart rate will be 185 beats per minute. This is not the rate at which you should be exercising -- this number simply helps you find your target heart rate, the one you should exercise at.

Find your target heart rate by calculating 65 percent to 75 percent of your maximum heart rate. For example, you should be exercising at 65 percent to 75 percent of your maximum heart rate, so if you are 35, you would multiply 185 by 0.65 and 0.75 respectively. Your target heart rate would then be between 120 beats per minute and 139 beats per minute. Anything over that amount, and you'll be working too hard. Exercising within 50 percent and 75 percent of your maximum heart rate, for most healthy people, is recommended by the American Heart Association.

You should exercise within your target heart rate range for 30 to 60 minutes, three to five times a week for best weight-loss results.